CrossFit – Tue, Jan 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

3 sets

1:00 ski

8 scap pull up

3 strict pull up or 6 ring row

15 PVC pass through

10 PVC OHS

10-15 air squat

GROWTH & DEVELOPMENT

Metcon (No Measure)

For time:

1,2,3,4,5,6,7,8,9,10

Hang Clean 75/55

Front squat

2,4,6,8,10,12,14,16,18,20

Calorie Bike

Rest 3 minutes

For time:

10,11,12,13,14,15,16,17,18,19,20

Wall ball/goblet/air squat

Calorie Row

PERFORMANCE

Metcon (No Measure)

1,2,3,4,5,6,7,8,9,10

Bar Muscle up

Hang snatch

Overhead Squat 135/95

Rest 3 minutes

10,11,12,13,14,15,16,17,18,19,20

Wall Ball

100-80-60-40-20-20-20-40-60-80-100

Double under
L1: 2,4,6,8,10,12,14,16,18,20 CHEST TO BAR

Barbell – 115/75

L1: Double under –

50-40-30-20-20-20-20-20 -30-40-50