CrossFit – Thu, Jan 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 any cardio

Into

PVC pass through x 12

Overhead squat x 10

Air squat x 10

Pigeon stretch x 1:00 per side

Kipping swings x 10

Scap pull ups x 8-10

Jump jacks x 20

Mountain climbers x 20

X 2

Metcon (12 Rounds for time)

Every :90 x 8 Rounds

2 Power snatch 135/95.. Rx+ 155/105

6 Box jump over 24/20

8 DB squat 50/35 (2 DB)

into

Rest 2:00

Every 6:00 x 4 Rounds

16/12 Bike

16 DB snatch 50/35

3 RMU(10 C2B)

25 Double under

Growth (12 Rounds for time)

Every :90 x 8 Rounds

4 Hang power clean

6 Push press

8 Wallball/ Goblet

Into

Rest 2:00

Every 6:00 x 4 sets

14/10 Ski erg

14 DB snatch

8 Single arm Devil Press (4/4)

14 -20 Ab mat sit ups