CrossFit – Wed, Jul 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Banded shoulder stretch

Partner PVC

Metcon (Weight)

15 seated Z Press

+

20 banded face pull

+

30 plank shoulder taps

+

:20 HS hold

X 3-4 sets

Growth & Development (Time)

50-40-30-20-10

DB snatches

+

15 box jump over after every set (step over ok)
Cap 20:00

Overhead Squat (Every :90 x 6 sets
3 reps building to a heavy for the day )

Performance (Time)

50-40-30-20-10

Alternating DB snatch

+

20 HSPU after each set (30 Push up)