CrossFit – Fri, Aug 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2 sets

8/8 single leg glute bridge

5/5 staggered stance good morning empty bar

10 toe touch to squat to stand

10 scap push up

into

Barbell with coach

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

Below the knee
Every :90

6 Sets:

@ 85%+++ build up today

Growth (Weight)

EMOM 12:00

ODD: 6 Box jump over + 8 Deadlift @ 135/95

EVEN: 8-10 Calorie Bike

into

EMOM 12:00

1. 5 Lateral Burpee + 8 Wallball/goblet

2. 200M Run

3. REST

Performance (Weight)

EMOM 12:00

ODD: 5 Lateral Burpee + 8 Front squat 155/105

EVEN: 10-12 Cal SKI

into

EMOM 12:00

1. 6 BJ Over + 8 Deadlift 155/105

2.200m RUN

3.REST