CrossFit – Fri, Jun 5

Great Woods Fitness & Performance – CrossFit

Warm-up

2 Rounds:

:45 Row

10 Banded Pull Apart

10 Scap Push-Up

10 Air Squat

10 Good Morning

5 Inch Worm with Push-Up

2 Rounds:

10 Empty Bar Floor Press

8 Banded Pass-thru

20 Plank Shoulder Taps

10 Face Pulls

:20 Hollow Hold

Bench Press

10 @ Empty Bar

8 @ 40%

5 @ 55%

3 @ 70%

2 @ 80%

1 @ 85%

1@ 90%

Then Build to 1RM for the day

Metcon

For Time:

400M Run

40 Deadlift (135/95)

400M Run

30 Hang Power Clean (135/95)

400M Run

20 Front Squats

400M Run

10 Shoulder-to-Overhead (135/95)

L1: 115/75

L2: 95/65