CrossFit – Fri, Mar 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row ski

10 Wall angels

10 Kipping swings ( controlled hollow- arch staying tight )

15-20 PVC pass through

6-8 Back extension into :15 Seconds soreson hold

2 Sets

GROWTH & DEVELOPMENT

Power Clean (Every 2 minutes x 12 minutes
3 Singles 1.1Power clean @ 75% )

Singles

Metcon (4 Rounds for time)

Every 6:00 x 24:00 ( 4 Sets )

16 Calorie Row

10 DB x 2 Box step over

10 Calorie Bike

16 DB Snatch 35/20

PERFORMANCE

Power Clean (Power clean
Every 2 minutes for 12 minutes
60% x 3
65% x 3
70% x 3
70% x 3
70% x 3
70% x 3 )

Singles

Metcon (Time)

10-20-30-20-10

Box jump over 24/20

OHS @ 115/75