15
May
CrossFit – Fri, May 16
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
3x
:10 dead hang
10 scap pull up
10 Kip Swing
1 Wall walk + :10 hold at top
10 wall squat
10 wall angel
Clean Complex (Squat clean + squat clean + split jerk + squat clean and split jerk
** not TNG build up HEAVY – take your time
Every 3 minutes x 15:00)
Performance (AMRAP – Reps)
AMRAP 13:00
30 Double under
15 Wallball 20/14
5 Power Snatch 95/65, 75/55
Rx+ 115/75
Rest 3:00 into
3:00 MAX Reps Wall balls 20/14
Growth (AMRAP – Rounds and Reps)
AMRAP 13:00
7 Calorie Bike
14 KB swings
7 Burpee
3:00 rest
3:00 AMRAP
6 single arm alternating Russian swing
6 KB plank drag through