CrossFit – Fri, Jan 6

Announcements

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

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike Warm up

Banded Shoulder Press

Couch Stretch

Hamstring stretch

GROWTH & DEVELOPMENT

Front squat + Split jerk (No Measure)

3 Front squat + 1 Split jerk

Building up every :90 seconds x 6 sets

Metcon (Time)

20:00 AMRAP

25 Calorie Row/Ski

20 Ground to overhead 75/55 ( C&J or Snatch)

15 Knee to elbow ( toe to bar )

10 DB Bench Press

5 Pull up ( Ring Row )

PERFORMANCE

Front Squat + Split jerk (3 Front squat + 1 Split Jerk
Building up every :90 seconds x 6 sets )

Metcon (5 Rounds for time)

5 Rounds for time:

5 Chest to bar pull up/ Rx+ 3 RMU

10 Power Snatch 115/75

15 Calorie Assault bike

10 S2OH/ Rx+ 25ft HS Walk

25 Double under
Scaled –

95/65… 75/55

50 Single Under