CrossFit – Mon, Jul 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Hamstring stretch

into

2x

Banded pass through

Banded pull apart

PVC ohs

5 lateral burpee over pvc

Medball core passes to feet 5-10 reps

Clean Grip Deadlift

Tempo this week is 2 seconds down each rep! Can push the weight here

every 2:00 x 10:00

Growth (Time)

21-15-9

S2OH 75/55

Row cals

Front squat

+ 10 call bike after each complete round

Performance (Time)

21-15-9

Chest to bar

Lateral burpee

OHS 95/65

+ 50 Double under after each complete round