Friday 10/20

Great Woods CrossFit – CrossFit

Warm-up

10 Calories Assault Bike

20 Air Squats

10 Scap Pull Ups + 20 sec Hang

5 Calories Assault Bike

20 Walking Lunges

20 PVC Passthroughs

Strength & Accessory

Fitness

Three sets of:

Dumbbell/Kettlebell Walking Lunges x 20 steps

Rest 60 seconds

Strict Pull-Ups x 8-10 reps @ 2111

Rest 60 seconds

Performance

Three sets of:

Dumbbell/Kettlebell Walking Lunges x 20 steps

Rest 60 seconds

Strict Pull-Ups x Max Reps

Rest 60 seconds

Metcon

Metcon (6 Rounds for reps)

Six sets for max reps of:

30 Seconds of Thrusters, 95/65 lbs

Rest 30 seconds

30 Seconds of Box Jump-Overs, 24″/20″

Rest 30 seconds

Accessory

Tabata V-Ups

8 Rounds of:

20 seconds on/10 seconds off, for max reps