CrossFit – Fri, Sep 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

PVC partner stretch

+

1X

PVC Pass through x 10-20

PVC OHS x 10-15

Dead hang stretch from rig – as long as needed

Pec Stretch – as long as needed

Growth Strength (4 Rounds for weight)

6 Good morning heavier than last week

Front squat- same weight MAX REPs

:90 second Wall sit hold – no Hands on LEGGGGS

3-4 sets @ working weight ( just means all sets at heaviest do not include light warm up sets as working sets )

PERFORMANCE

Snatch (15:00 on the clock –
MAX Squat snatch for the day )

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (3 Rounds for time)

10/10 DB hang clean and jerk

400m Run

20 GHD sit up ( 20 V-ups, 20 Ab sit ups )

20/15 Calorie Bike

Rest 2:00 between sets

3 Sets – Push pace here

CAP 20:00 GOTTA MOVE