CrossFit – Fri, Aug 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

Into

10 KB swing

10 goblet squat

10 hollow rocks

10 Ring row

Pec stretch :30

X 2-3 sets

Clean Pull + Low hang squat clean + jerk (Weight)

Below the knee
Every :90 seconds @ 80-85% x 6 sets

Growth/ Performance (Time)

Tester WOD

7 RFT :

7 Devil press 50/35 (2 DB)

7 Calorie bike

7 Thruster 95/65
CAP 16:00