CrossFit – Fri, Jul 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

1-2:00 Front rack banded opener

Barbell warm up

8-10 reps

Bent over row

Low hand pulls

Hip clean

Front squat

Clean Pull + Low hang squat clean (Weight)

Below the knee
EMOM 10

5 sets @ 72-75%

5 sets @ 77-80%

Growth + Performance (AMRAP – Rounds and Reps)

AMRAP 3:00

3 Power clean 135/95

6 push up

9 air squat

1:00 rest

AMRAP 3:00

3 BMU (3 Chest to bar) (30 Single under)

6 HSPU ( 1 Wall walk)

9 Wallball

1:00 rest