CrossFit – Mon, May 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded shoulder stretch

+

Single arm bottoms up KB press x 10/10

Banded face pulls off rack x 15-20

Dead hang x :10-:20

Push up + down dot x 3 reps

X 2

Split Jerk (Every :90
2 split jerk @ 65% ( no front squat work ) )

Squat Clean and Jerk (Every :90
1+1
@ 65-70% )

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

200m Run

10 Devil Press (5/5 single)

15 Wallball

Performance (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Wallball/ goblet squat

7 Box jump over/ step up over

7/5 Calorie bike

-3:00 rest-

7:00 AMRAP

9 Lateral burpee

15 Shoulder to overhead 75/55…65/45

9/7 Calorie row

7:00 is pretty quick

Gotta push the pace and get semi uncomfortable here to get good work in!!

Go harder than usual on things like the bike or rower that you can control!!!