CrossFit – Wed, Jun 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Hamstring stretch as a group

1-2:00 per side

Into

Banded front rack opener / per side

Banded overhead press

Banded pull apart

Pigeon stretch / per side

Squat Clean (10-15:00 build out heavy single

– Newbies
Every minute 1 deadlift + 1 hang pull + 1 muscle clean + 1 hang clean
Light weight just perfect movement patterns and reps )

Front Squat (Accessory style work
3×3
@ 60-65%)

Every 1:00 on the 1:00

Metcon (Time ↓ Shorter is Better)

For time:

800m Run

40 Calorie Row

20 Calorie Bike

CAP 10:00

Growth (Time ↓ Shorter is Better)

For time:

400 Run

500m Row

400 Run

500m Row

CAP 10:00