CrossFit – Mon, Jan 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio wake up

Couch stretch

Into

5reps of each

Clean grip RDL

Tall squat clean

Front squat

Shoulder taps x 20

Dead hang :10-:20

Kipping knee raises 8-10

X 2

Back Squat (5×3 Reps @ 85% of your 2RM Last week
Every 2:00 )

Performance (Weight)

3 RFT

30 Double under

15 Lateral burpee

10 Front squat @135/95

-rest 2:00 into

Max squat clean – build in a 6:00 CAP

Growth (Weight)

3 RFT

10 Shoulder tap push up (L+R+Pushup=1 Rep)

10 Lateral burpee

10 Front squat 95/65

-rest 2:00 into

Max clean – build in a 6:00 CAP