CrossFit – Mon, Aug 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+ Couch stretch

+ 2 sets

Banded lat walks x down back

12 Air squat

Pigeon stretch x :30 each side

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every :90 seconds x 6 sets
3 Reps @ 65% of your max rep )

Metcon (3 Rounds for calories)

6:00 of work :

12/10 Bike Calorie

15 Burpee

18 Alt. DB Snatch

In Remaining time MAX BIKE CAL

+ rest 2:00 between sets x 3 Sets

Performance (AMRAP – Reps)

4 Minutes of work:

10 Burpee box jump

4 Clean and Jerk 175/125

200m Run

In remaining time MAX WALL BALLS

+ 2:00 rest x 4 sets