CrossFit – Mon, Apr 6

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

banded shoulder stretch

2x

½ kneeling strict press x 8 per side

Banded pull apart x 15

Wall walk x 1 + hs hold at top x :10

Plank shoulder taps x 20

Strict press (Every :90 x 6 sets
Building to a heavy set of 2 )

Performance (AMRAP – Rounds and Reps)

AMRAP 20:00

50 Double Unders (or 75 singles)

25 Wall Balls (20/14)

12 Hang Power Cleans (115/75)

8 Push Jerks (115/75)

L1: 95/65

Growth (AMRAP – Rounds and Reps)

AMRAP 20:00

10 Calorie Ski Erg

20 Wallballs/ Goblet squat

10 Hang clean

6 Push press 75/55