21
Jul
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
400 run
+
1:00 bike
1:00 row
1:00 ski
X 1 sets
+
400 run
GROWTH & DEVELOPMENT
Metcon (Time)
AMRAP 7:00
10 Hang clean 75/55
8 Front squat
6 Cal bike
Rest 5:00
Into
50 cal row
Rest 5:00
Into
AMRAP 7:00
200 run
10 DB burpee to clean
Rest 5:00
Into
50 cal row
PERFORMANCE
Metcon (Time)
AMRAP 7:00
7 hang power snatch 95/65
7 OHS
200m run
Rest 5:00
Into
50/40 cal bike
Rest 5:00
Into
AMRAP 7:00
35 double under
7 thruster 95/65
14 front rack lunge
Rest 5:00
Into
50/40 cal bike