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Wednesday 12/6

6
Dec

Wednesday 12/6

Great Woods CrossFit – CrossFit

Warm-up

20 sec Assault Bike Sprint

20 PVC Passthroughs

20 sec Hang from Pul-Up Bar

20 sec Row Sprint

10 Dumbbell Z-Press (moderate to heavy weight)

10 Scap Pull Ups

20 sec Assault Bike Sprint

30 sec Handstand Hold

10 Strict Pull-Ups

20 sec Row Sprint

5 Strict Handstand Push-Ups

5 Strict Pull-Ups

Take 5 minutes to stretch/roll-out.

Metcon

Metcon (4 Rounds for reps)

Four sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 3 minutes

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