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

10 KB Swings

10 Goblet squat

10 Bar facing burpee

1:00 rest

4 Rounds

15 Toe to bar

15/12 Bike Calorie

15 Shoulder to overhead