CrossFit – Wed, Apr 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Couch and banded hamstring stretches

Front Squat (Every 2:00
5 Sets of 3 @85% )

Growth (Time)

5 Rounds for time:

10 hang power clean 75/55

10 ski calorie

10 bar facing burpee

Performance (Time)

For time:

30 Hang squat clean 155/105

30 Hand stand push up ( 75ft HS Walk Rx+)

30 Lateral burpee

Rest 3:00 into

2 Rounds for time:

15/12 Assault bike calorie

15 Power snatch 95/65

15 DB box step over 20” @ 50/35 (2DB- same height all athletes)