CrossFit – Mon, Jul 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3 Rounds

25 Double/ single under

10 BB RDL

10 BB bent over row

10 clean pull

10 hang squat clean

X 2-3 sets

Split Jerk (Every minute on the minute
2 Split jerk x 8:00)

Metcon (5 Rounds for time)

Every 5:00 x 5 Sets

5 Calorie ski

15 Wallball

200m Run

15 Hang power clean 95/65 …75/55

Clean Pull + Low hang squat clean (Weight)

Below the knee
Building to a Heavy complex x 6 sets

Every :90

left off at 90% last week. Should be building from 85-90%

Metcon (5 Rounds for time)

Every 5:00 x 5 Sets

200m Run

30 Double under

4 Clean 185/135 …155/105… 135/95

5 Burpee box jump 24/20