Tuesday 11/21

Great Woods CrossFit – CrossFit

Warm-up

2 Rounds of

60 secs Bike, 250m Row or 200 Meter Run

30 sec Hollow Hold

10 Bulgarian Split Squats (each leg)

30 sec Handstand Hold (scale to feet/knees on box)

10 Scap Pull-Ups

Mobility

Take 5 minutes to stretch/roll out any areas that may be tight

Gymnastics

Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

Metcon

Fitn: Metcon (3 Rounds for reps)

Every 2 minutes, for 18 minutes (3 sets of each) for max reps:

Station 1 – 60 Seconds of Assault Bike (for max calories)

Station 2 – 60 Seconds of Strict Pull-Ups

Station 3 – 60 Seconds of Dumbbell Push Press*

*Note weight used in notes

Perf: Metcon (Time)

Three rounds, for time, of:

1000 Meter Row or 800 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups