12
May
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 bike row or ski or 400m jog
Amrap 6:00
Easy pace
8 air squat
12 alt. DB snatches
4 burpee
12 hollow rocks
8 Russian swings
GROWTH & DEVELOPMENT
A: Metcon (5 Rounds for time)
Every 3:00 x 5 Sets
18 Wallballs
12 HR Push-ups
7 Front squat 95/65
No rest into B
B: Metcon (5 Rounds for time)
Every 3:00 x 5 Sets
18 KBS
12 Box jump
7 Ski cals
PERFORMANCE
A: Metcon (5 Rounds for time)
Every 3:00 x 5 Sets
21 Wallball
15 Pull-up
9 OHS 95/65
No rest into B
B : Metcon (5 Rounds for time)
Every 3:00 x 5 Sets
21 KBS 53/35
15 Toe to bar
9 Squat clean 95/65