CrossFit – Wed, May 6

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

Pec stretch

Into

Banded front rack opener

Pvc pass thru

PVC stripper stretch

Child’s pose

Glute bridges

X2

Hang Squat Clean (Every :90
3 reps @ 70-75% x 6)

Metcon (5 Rounds for reps)

5 Rounds

4:00 on

Rest 2:00 between sets

Each round:

10 Hang Power Snatch 95/65

8 Burpees box jump over

6 Calorie Bike

Max Toe to bar

Growth (5 Rounds for reps)

5 Rounds

4:00 on

Rest 2:00 between sets

Each round:

10 DB Snatch

8 Burpees box jump over

6 Calorie Row

Max Sit ups