CrossFit – Sun, Jun 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2 sets

1 wall walk

+ 10 Second hold at top

10 DB thruster

4 Devil press

10 scap pull up + 10 kipping swing

GROWTH & DEVELOPMENT

Push Press (Every :90 x 5 Sets
2 reps building heavier than’ last week)

Metcon (4 Rounds for time)

4 sets of the following:

3 Wall walk

12 Thruster 75/55

15 Hanging knee raises/ Ab sit up

12/8 Calorie Bike

12 Front squat

2:00 rest

PERFORMANCE

Push Press (Every :90 seconds x 5
2 reps @ 88-90%
)

Metcon (4 Rounds for time)

4 Sets of the following:

12 Chest to bar pull up

12 Thruster 95/66

12 Toe to bar

12/8 Calorie bike

12 Front squat

2:00 rest between