Great Woods CrossFit – CrossFit
Great Woods Warm-Up (No Measure)
2 Rounds of 10-15 reps of:
Samson Stretch x 30 seconds
GHD Hip Extensions/Supermans
Take 15 minutes and practice gymnastics skills of your choice – Muscle-Ups, Kipping/Butterfly Pull-Ups, Toes to Bar, Hollow Rocks, Pistols, Handstand Push-Ups, Ring Dips, Double-Unders, etc.
One method is to choose three exercise and perform a skill set. For example:
“Three sets, not for time, of:
Muscle-Ups x 3-5 reps
Handstand Walks x 5 Meters
Pistols x 3-5 reps each leg”
Tabata Mash-Up (AMRAP – Reps)
Complete Eight Sets of “20 seconds of work, 10 seconds of rest” for EACH of the following exercises:
Front Plank Hold
Complete all 8 sets of one exercise before moving on to the next. (32 total rounds)
Record total number of reps for Kettlebell Swings, Push-Ups & Box Jump Overs combined.