CrossFit – Mon, Mar 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded shoulder stretch

+

2X

Banded overhead press x 10

Wall walk x 1

Jump rope x :30

Foam roll and lat work

Strict press (5 sets of 3 @ 80-82%
Every :90 x 5 sets )

Metcon (5 Rounds for time)

5 RFT

8 Hang clean & press @ 95/65

10 HSPU

25 Double under

8 BF Burpee
Stimulus- 11-14:00

Growth (Time)

5 RFT

8 Hang clean and press 95/65

10 Front squat

8 Ski calorie
GOAL- Sub 12