CrossFit – Mon, Apr 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into

PVC pass through x 10

PVC stripper stretch x :20 per hand over top

Hollow rocks x 10

Hollow hold x :10

Child pose x 1:00

2X

Strict press (Build to a heavy double in 6:00
+ 4 x 2 reps @ 90% of above )

Metcon (4 Rounds for time)

Every 4:00 x 4 Sets

12 Wall Balls

10 Barbell Push Press (95/65)

8 Toes-to-Bar

200m Run

– goal 2:30 rounds ( scale accordingly )
Scale weight

Run – 100m