CrossFit – Thu, Jan 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes Cardio

2x

Banded good morning x 10

DB RDL x 10 ( Single crossover )

Pigeon stretch x :20 each side

Air squat x 20 ( controlled )

Banded Strict press x 15-20

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

60 DB Snatch

50 Thruster 65/45

40 DB Shoulder to overhead (40/40) single arm each side

30 Hang Clean 65/45

20 Box jump

10 Front rack lunges 65/45

@ 20:00

10x intervals any machine of choice

1:00 work

:15 rest

PERFORMANCE

Metcon (Time)

For time:

60 DB alternating Snatch 50/35

50 Alternating Pistol

40 Hand stand push up ( 60 DB Strict press ) – choose something heavy

30 Wallball 20/14

20 Box jump over 24/20

10/10 DB OH Lunges ( each side ) 50/35

@ 20:00

Machine intervals- machine of choice

10x

1:00 work

:15 rest, consistent intervals ( this isn’t recovery its work! )