Thank Goodness It’s Monday

14
Oct

Thank Goodness It’s Monday

CrossFit Dunwoody – CrossFit

Hang Clean (3-3-3-3-3)

Increase weight each set to a heavy triple. One set every 2 minutes. Work on great triple extension before you bend your elbows.

The Fall Break Flush-Out (Time)

For Time (L3)

800m Run Buy-in

4 Rounds:

5 HSPU (kipping or strict)

10 Pull-ups

15 Russian KB Swings (53/35)

400m Run Cash-out

For Time (L2)

800m Run Buy-in

4 Rounds:

3 Wall Walks

10 Banded Pull-ups or Ring Rows

15 Russian KB Swings (44/26)

400m Run Cash-out

For Time (L1)

400m Run Buy-in

4 Rounds:

10 DB Z-Press

10 Ring Rows

15 Russian KB Swings (35/16)

400m Run Cash-out
**Focus on pacing so you can really push on your last round inside and on the final run.**

**Russian Swings are a great opportunity to really focus on your hip drive and glute squeeze**