22
Jul
CrossFit – Tue, Jul 23
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Cardio warm up
+
3x
:30 bike ski or row
banded face pulls
Banded overhead press
Scap pull ups
Hollow rocks
Metcon (Weight)
10 Sets For MAX Reps:
:30 AB mat sit up
:10 REST
:30 Bike max cals
:10 REST
:30 DB Dual bent over row
:10 REST
:30 DB Bench Press
:10 REST
Metcon (Time)
4 Rounds
15 Chest to bar
15/12 Row Calorie
15 Overhead squat 95/65
1:00 rest
5 Rounds
15 KB Swings
15 Goblet squat
10 Bar facing burpee
1:00 rest
4 Rounds
15 Toe to bar
15/12 Bike Calorie
15 Shoulder to overhead