CrossFit – Tue, Aug 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

1:00 Bike row or ski

10 Banded shoulder press

20 Banded Bi curls

15-20 air squat

15-20 Banded pull apart

5-10 Push up

Growth & Development (AMRAP – Rounds and Reps)

30:00 AMRAP

15 DB Thruster

15 Plate Ground to overhead

400m Run

15 Ring Row

15 Knee raises ( 20 Sit up )

400m Row

Performance (Time)

3 Rounds for time:

12 Deadlift 155/105

9 Hang clean

6 S2OH

3 Ring muscle up ( 9 chest to bar pull up )

-3:00 rest before part 2

2 Rounds for time:

60 Double under

15 HSPU ( HR push up or box )

12 Front squat 135/95

9 Calorie Bike

600m Run

-3:00 rest before part 3

3 Rounds for time:

15 Toe to bar

12 Lateral Burpee

9 Hang power snatch 115/75

6 Overhead squat