CrossFit – Tue, Jun 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Run

Into

2x

Banded face pulls 15-20

½ kneeling DB strict press x 8/8

DB goblet squat x 10-15

Dead hang

Kipping swings

Wall walk x 1

Hollow hold x :30

Metcon (AMRAP – Rounds and Reps)

AMRAP 1

12:00

400m Run

15 Toes-to-Bar/ knee raises

20 Dumbbell Hang Clean & Jerks (50/35)

25 Front squat 75/55

Rest 2:00

AMRAP 2

12:00

500m Ski Erg

12 Handstand Push-Ups/ Push ups

15 Box Jumps (24/20)

20 Wall Balls (20/14)

Rest 2:00

AMRAP 3

12:00

500m Row

12 Burpees Over Dumbbell

15 Alternating Dumbbell Snatches (50/35)

20 GHDSU/ Ab-mat sit ups

25 Double Unders