CrossFit – Fri, Jan 31

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Pec door way stretch

Banded shoulder stretch

Push Press (Push Press (5 x 4)
4 reps every :90 @ 80% of last weeks heaviest )

Overhead Squat (Overhead Squat (5 x 3)
3 reps every :90 x 5 sets @ 80%)

Growth (AMRAP – Reps)

For time:

15:00 on the clock:

33-27-21-15-9

DB Thruster

21-15-12-9-6

Calorie Ski

Performance (Time)

15:00 on the clock:

5 Rounds for time:

10 Thruster 96/65

10 Chest to bar

1:00 rest

5 Rounds for time:

7 Thruster

7 Bar muscle up