Thursday 10/12

Great Woods CrossFit – CrossFit

Warm-up

3 Rounds of:

Banded Passthroughs x 10 reps

Back Squats x 10 reps (while driving elbows forward)

5 Scap Pull-Ups + 5 Kipping Swings

Mobility

Perform each stretch for 60 secs on each side:

Banded Front Rack Stretch x 60 secs/side

Couch Stretch x 60 secs/side

Wrist Stretch

Strength & Accessory

Fitness

Three sets of:

Front Squat x 8-10 reps @ 3011

Rest 60 seconds

Strict Pull-Ups x 5-7 reps @ 2111

Rest 60 seconds

Kettlebell Windmills x 5 reps each side

Rest 60 seconds

Performance

Three sets of:

Front Squat x 5 reps

(find today’s 5-RM)

Rest 3 minutes between sets

Front Squat

Metcon

Fitn: Metcon (Time)

Five rounds for time of:

10 Goblet Squats (heavy)

10 Box Jumps

Perf: Metcon (Time)

For time:

30 Pull-Ups

20 Box Jumps, 24″/20″

10 Snatch, 135/95 lbs

20 Box Jumps

30 Pull-Ups