CrossFit – Fri, Jan 13

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

3:00 bike

Couch/Pigeon stretch

Leg swings

Front squat + Split jerk (No Measure)

0:00-12:00

Every 2 minutes

Front squat with 5 second pause in bottom + 1 split jerk

6 sets @ building weight

Metcon (Time)

18:00- 43:00

Lucky 13 🍀

3 Rounds

13 Push up

13 Sit up

13 box jump

13 KB swings

13 Push press 75/55

13 Front rack lunges

13 Burpee

13 Knee to elbow

13 Wall ball

13 Slam ball

25:00 on the clock

PERFORMANCE

Front squat + Split jerk (No Measure)

0:00-12:00

Every 2:00

Front squat w/ 5 second pause in hole + Front squat no pause + Split jerk @ building weight

x 6 sets

Metcon (Time)

18:00-43:00

Friday the 13th 💀

25:00 on the clock

Rx+

13 Rounds for time:

4 Devil press 50/35

3 Bar muscle up

2 Rope climb

1 Deadlift @ 365/225 ….. 325/205 …. 275/185

Rx

13 Rounds for time:

4 Devil press (athlete choose a weight good for them)

6 Chest to bar pull up

4 Wall walk

1 Deadlift325/205 …275/185 …. 225/155