CrossFit – Fri, Aug 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded shoulder stretch

OVC partner stretch

Metcon (Weight)

Death March x 50ft

Into

Back extensions x 15-20 reps

x 3-4 sets

Growth (2 Rounds for time)

2 Sets

800m Run

25 Burpee to target

50 Wallball

3:00 rest REPEAT

Snatch (Emom 10
75% x 1 squat snatch )

Performance (2 Rounds for time)

2 Sets:

800m Run

25 Burpee Box jump over 24/20

50 DB front squat (2 DB)

3:00 rest REPEAT