CrossFit – Mon, Feb 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

High knees down and back

Butt kicks down and back

Soldiers kicks down Lunges back

Leg swings

Hamstring stretch

Front Squat (Every :90 seconds
5 sets x 2 Reps building to a heavy set of 2 for the day )

Growth (No Measure)

Every 2 Minutes x 5 Sets

8-12 reps of banded strict pull ups

or 8-10 no bands

Growth (Time)

3 Rounds for time

21 knee raises

15 Box jump

12 Deadlift @ 95/65

9 Shoulder to overhead @ 95/65

PERFORMANCE

Snatch (Every 2 Minutes x 5 Sets
2 Singles – Squat snatch, building moderately heavy for the day )

Metcon (Time)

3 Rounds for time

21 Calorie Row

15 Burpe box jump 24/20

12 Toe to bar

9 Power Snatch 135/95

6 Chest to bar ( 3 RMU )