CrossFit – Mon, Jun 23

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Into

Banded shoulder press x 10-12 reps

Super man’s 5-8 reps

Hollow rocks :20 seconds

Wall squats x 10-15 reps

Wall angels x 10-15 reps

X 2 rounds

Push Press (Building to a heavy 3 rep max in 8 minutes
@ 9:00
Perform every 1:00 3 reps @ 85% of above’s weight x 5 sets)

Growth (Time)

AMRAP 15:00

100m Run

8 Bar facing burpee

5 Hang squat clean @95/65

Performance (Time)

4 Rounds for time:

400m Run

10 Bar facing burpee

5 Squat clean @ 185/135
Cap: 18:00