CrossFit – Wed, Sep 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch Stretch x 1:00 each side

Banded Hamstring x 1:00 each side

Foam roll IT band/low back/lats

GROWTH & DEVELOPMENT

Clean Pull (This will be more technique focus for growth
6 Sets x 3 reps @ a light moderate load )

Metcon (Time)

3 Rounds for time:

20 KB swings

15 Slam balls

10 Knee raises/V-ups

PERFORMANCE

Clean Pull (6 Sets x 2 Reps @ moderate heavy load, but NOT max effort
** this is more for power development instead of MAX Strength
** keep great form/bar close )

Metcon (Time)

3 Rounds for time:

20 Double under

15 OHS 95/65

10 Calorie Bike

This is a fast workout SPRINT