Saturday 7/29

Great Woods CrossFit – Beginners/On-Ramp

Warm-up

2 Rounds of:

10 Bottoms-Up Kettlebell Presses (5 each side)

10 Good Mornings

10 PVC Passthroughs

10 Side-to-Side Front Planks

Strength & Accessory

Four sets of:

Single-Arm Dumbbell Press x 6 reps (each arm)

Rest seconds

Romanian Deadlift x 8 reps @ 30X1

Rest seconds

Side Planks x 30-45 seconds each side

Rest 45 seconds

Primer

5 Push-Ups

10 Dumbbell Push Press

15 Burpee Box Jumps

Metcon

Metcon (AMRAP – Rounds and Reps)

Partners alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

3 Sprawls-to-Press

6 Burpees

9 Box Jumps