CrossFit – Fri, Feb 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded shoulder stretch

Lat foam roll/dead hang

Push Press (Every :90
6 sets of 2 reps @ 90% )

Overhead Squat (Every :90
6 sets of 1 rep @ 90% )

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
** if you finish start over

Lunges- increments of 25ft

CrossFit Games Open 17.2 Scaled (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 hanging knee-raises

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 chin-over-bar pull-ups

8 power cleans

M: 35-lb. dumbbells

F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
Sub ring rows or banded pull ups