Thursday 10/26

Great Woods CrossFit – CrossFit

Mobility

Lacrosse Ball Upper Back Floss x 2 minutes

Banded Child’s Pose x 30-60 secs/side

Warm-up

7 Minute AMRAP of:

60 seconds Bike/Row/Jump Rope

3 Wall-Walks

10 Squat Jumps

10 Banded Passthroughs

10 Band Pull Aparts

Strength & Accessory

Fitness

Four sets of:

Dumbbell Z-Press x 8-10 reps

Rest 45 seconds

Single-Leg Hip Bridge x 8-10 reps each leg @ 3011

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

Performance

Five sets of:

Push Press x 5 reps (work up to a 5 RM)

Rest 2-3 minutes

Push Press (Five sets of: Push Press x 5 reps Rest 2-3 minute)

Metcon

Fitn: Metcon (Time)

Three rounds for time of:

10 Dumbbell Push Presses

15 V-Ups

10/7 Calories Assault Bike

Perf: Metcon (Time)

Three rounds for time of:

10 Push Presses, 135/95 lbs

20 Toes to Bar

40 Double-Unders