CrossFit – Fri, Jan 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets-

15-20 Banded pass thru

15-20 Banded pull apart

6/6 KB bottoms up strict press

10 KB Sots press

8 Scap push up

5-8 Cat cows

:20 Dead hang

1:00 Bike – good push here ( heart rate up )

GROWTH & DEVELOPMENT

Paused Front Squat

Metcon (4 Rounds for time)

4 Sets of the following: @ 80% effort consistent

15 Wall ball

15 Calorie Row

15 Box jump over

rest 2:00 between sets

PERFORMANCE

Front squat + Split jerk (No Measure)

Every 2 minutes x 12 minutes

1 Front squat 3 second pause + 1 Front squat no pause + 1 Split jerk

building to heavy for day

Metcon (5 Rounds for time)

5 Sets @ 80% consistent effort :

15 Wall ball

20/15 Bike

15 Box jump over

+ 2:00 rest between sets