CrossFit – Fri, Jun 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

2:00 frog stretch

2:00 child pose

+

foam rolling

Squat clean + hang squat clean + jerk (Every :90 x 5 build up heavier than last week )

Performance (No Measure)

5:00 on the clock:

20 Calorie Bike

+

AMRAP in remaining time-

9 S2OH 115/75

9 Bar facing burpee

-2 min rest

5:00 on the clock:

400m Run

+

AMRAP in remaining time-

6 OHS 115/75

6 Burpee box jump over

-2 min ret

5:00 on the clock:

20 Cal bike

+ AMRAP in remaining time-

3 Squat snatch 115/75

3/1 Ring muscle up ( 30 Double under )

Growth (Time)

3 RFT

20 Calorie Row

15 Push press 75/55

200m Run

15 Hang clean 75/55

5 Burpee box jump over