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Wednesday 7/12

12
Jul

Wednesday 7/12

Great Woods CrossFit – CrossFit

 

Mobility

Banded Front Rack x 60 secs/side

Banded Hip Flexor x 60 secs/side

-then-

2 Rounds of 5 reps each:

Banded Passthroughs

Overhead Band Pull-Aparts

Warm-up

2 Rounds Of:

250 Meter Row

Behind the Neck Strict Press x 10 Reps

Grasshopper x 10 reps

Burpess x 5 reps

Strength & Accessory

Fitness

Three sets of:

Push Press x 8-10 reps

Rest 45 seconds

Alternating Reverse Lunges w KB/DB x 20 reps

Rest 45 seconds

Dynamic Planks x 10 reps

Rest 45 seconds

Performance

Take 15-20 minutes to find today’s 1-RM Push Press

Push Press

Metcon

Fitn: Metcon (Time)

5 Round for time of:

10 Burpees

20 Dumbbell Push Press, 35/20 lbs

30 Mountain Climbers

Rest 60 seconds

Perf: Metcon (Time)

For time:

Buy in: Row 1000 Meters

The complete three sets of:

10 Push Presses, 95/65 lbs

15 Box Jumps, 24″/20″

Buy Out: 40 Toes to Bar

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