CrossFit – Fri, Jun 16

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

2:00 frog stretch

2:00 child pose

+

foam rolling

GROWTH & DEVELOPMENT

Metcon (4 Rounds for weight)

4 Sets

10-12 Seated Strict press

10-12 Ring row ( feet elevated if possible )

:45 Plank ( can use weight on back !)

Metcon (3 Rounds for time)

3 RFT

20 Calorie Row

15 Push press 75/55

100 Single under

5 Burpee box jump over
Scaled** DB PUSH PRESS

+ Lateral Barbell hops for jump rope x 50

+ 12 Ski cals for rope or hops

PERFORMANCE

Snatch Balance (EMOM 4:00
1 Snatch balance
EMOM 4:00
1 Snatch balance + 2 OHS
** try heavier this week )

Metcon (AMRAP – Rounds and Reps)

5:00 on the clock:

20 Calorie Bike

+

AMRAP in remaining time-

9 S2OH 2115/75

9 Bar facing burpee

-3 min rest

5:00 on the clock:

400m Run

+

AMRAP in remaining time-

6 OHS 115/75

6 Burpee box jump over

-3 min ret

5:00 on the clock:

20 Cal bike

+ AMRAP in remaining time-

3 Squat snatch 115/75

3 Ring muscle up ( 30 Double under )