CrossFit – Fri, Jul 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

Hamstring stretch together

Into

Dynamic warm up together

Growth (Weight)

Barbell RDL x 12 reps

Into

DB tripod bent over row x 12/12

3-4 sets

Metcon (Time)

3RFT

800m Run

50 Wallball/ Goblet squat
CAP 25:00

Snatch pull + Low hang squat snatch (Every :90 x 6 sets
@85% )

Below the knee

Metcon (Time)

3RFT

800m Run

50 Wallball 20/14
CAP 25:00