CrossFit – Fri, Mar 31

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

– Banded shoulder stretch

– athlete snatch/clean warm up

GROWTH & DEVELOPMENT

Clean (EMOM x 10
Hang squat clean x 2 reps )

Metcon (Time)

4 Rounds for time:

15 Ring Row

15 Calorie Ski

15 Singlearm Devil press right side

15 Toe to ring

15 Single arm Devil press left side

PERFORMANCE

Hang Snatch (EMOM 10:00 @ 70%
Snatch pull+Hang squat snatch )

Overhead Squat (BTN Jerk + 1 Overhead Sqt.
Every :90 seconds x 6 sets building to a heavy 1 Rep for the day )

Metcon (No Measure)

2 Rounds for time:

20 HSPU

20 Devil press

20 Calorie Row
Scaled- 30 Push up