CrossFit – Fri, May 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3:00

Couch stretch

+

2 sets

Banded lateral walks down back

Inch worm x 3

Hollow rocks x :15 seconds

Banded pull apart x 15-20

Challenge

Back Squat (Every :90 seconds
3 Reps x 5 Sets )

GROWTH & DEVELOPMENT and PERFORMANCE

Power clean + Squat clean & Jerk (Every :90 seconds
80%
82%
82%
85%
88% )

Challenge (AMRAP – Rounds and Reps)

Amrap 16:00

2 Box jump

2 Russian twist (each side=1)

100m run (7 cal bike row or ski)

4

4

100m run (7 cal bike row or ski)

6

6

……

Adding by 2’s till 16:00 is up

Performance (Time)

4 Rounds for time:

400m Run

6 Power clean 185/135 ….155/105 ….135/95

12 Barfacing burpee