14
May
CrossFit – Fri, May 15
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes cardio
Into
A. Pec stretch single or double door way
B. Lat/ upper thoracic foam roll
C. Dead hang + scap pull ups – as many times as needed
D. Child pose
Bench Press (Every 2:00 x 10:00
4 reps @ 80% )
Metcon (Time)
21-15-9
Bench press @ 135/95
Burpee box jump over @ 24/20
Rest 3:00
45 Bench press @ 95/65
45 Burpee box jump over @ 24/20
Rest 3:00
100 Calorie Bike
CAP 30:00
L1:
115/75
75/55
L2:
95/65
65/45
L3:
75/55
45/35