CrossFit – Mon, Apr 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into

Shoulder stretch

Lat foam roll

Growth (5 Rounds for weight)

A1. Seated DB strict press x 8 reps

A2. Bent over DB reverse fly x 12-25 reps

X 5 sets

Rest 1-2 between sets – don’t rush and don’t go down in weight build manageable sets

Split jerk + Front squat + Split jerk (8 Rounds for weight)

Every 2:00 @ 80% of Jerk

Metcon (Time)

Growth

3 Rounds

8 Burpee

8 Calorie ski erg

Into

2 Rounds

8 Ground to overhead 75/55 (clean & jerk)

16 Calorie bike

Into

For time:

30 Kettlebell swing

30 Hand release push up

30 Wallball / goblet squat

CAP 15:00 (push the pace to finish this workout) GRIND

Performance (No Measure)

3 Rounds

10 HSPU

50 Double under

Into

2 Rounds

5 Wall walk

10 Bar muscle up ( 20 Pull-up)

Into

For time:

5 Rope climb (20 strict pull up)

Max unbroken set RMU (30 C2B)

CAP 15:00
RMU – needs to be greater than one – if you can’t rep them out try and hit as many till the cap