CrossFit – Mon, May 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Couch stretch

Banded hamstring stretch

Free movement/ mobility for athlete

Back Squat (Build up to 50%
Every 2:00 x10:00
Set 1 55%
Set2 60%
Set 3 65%
Set 4/5 70% )

Performance (3 Rounds for time)

Every 8 minutes x 24 minutes

6 Power clean 115/85

8 BMU (16 C2B)

10 Front squat

400m Run

Growth (3 Rounds for time)

Every 8 minutes x 24 minutes

6 Power clean 95/65

8 Ski calorie

10 Front squat

400m Run