CrossFit – Tue, Feb 21

Announcements

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

2 Rounds-

100m Row

25 Jumping Jack

8/8 DB RDL ( Crossover single arm )

5 Burpee over DB

8 Ring row + 8 Scap pull up

NEON JOE (Time)

4 Rounds for time:
25 Calorie Row
75 Double under
10 Alt. DB squat snatch 50/35
6 Burpee Laterally over Rower
15 Calorie Assault Bike
3 Ring Muscle Up
SCALED-

4 Rounds

25 Calorie Row

75 Double under/150 Single under

16 Alternating DB Snatch 50/35

6 Lateral Burpee over rower

15 Calorie Bike

9 Chest to bar/ 12 Pull up / 15 Ring Row