CrossFit – Wed, May 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Banded shoulder stretch

+ 2x

Banded pull apart

Banded good morning

Air squat

Banded shoulder press

10-15 reps

Squat Clean (Every 2:00 x 12:00
2 reps in singles
2 second pause in the hole (catch of the clean) before returning to stand position. Stay tight!!! Brace the core

Building up from 70% )

Metcon (4 Rounds for time)

Every 5:00 x 4 Sets (20:00)

200m Run

12 Power clean 75/55

15 S2OH

18 Front squat

Growth (4 Rounds for time)

Every 5:00

X 4 Sets

200m Run

9 Hang clean 75/55

12 Press

9 Front squat