Thursday 10/11

Great Woods CrossFit – CrossFit

Warm-up

Every minute, for 9 minutes, alternate between (3 rounds):

1: 10 Kettlebell Swings (focus on hinging at the hip, not squatting, and contracting glutes and quads)

2. 10 Single-Arm Ring Rows (5 each arm)

3. 30 secs of Assault Bike/Row

Strength & Accessory

Fitness

Four sets of:

Romanian Deadlift x 6-8 reps @ 3010

Rest 45 seconds

Single-Arm Dumbbell Row x 6-8 reps each arm @ 2111

Rest 45 seconds

Double-Under Technique Work x 45-60 seconds

Rest 45 seconds

Performance

Five sets of:

Hang Clean x 3 reps

Rest 2-3 minutes

Hang Clean

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

15 Kettlebell Swings, 70/53 lbs

15 Wall Ball Shots, 20/14 lbs

10 Single-Arm Kettlebell Push Presses (5 each arm)