CrossFit – Mon, Aug 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio warm up pace

+

Pigeon stretch & Hamstring stretch

+

Foam roll

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

Every :90 Seconds

6 Sets of 3 Reps @ 70% of your 1RM

Growth & Development (Time)

15:00 on the clock:

3 Rounds for time:

7 Calorie Ski Erg

21 Wall ball/Goblet squat

400m Run

Performance (Time)

15:00 on the clock:

3 Rounds for time:

7/3 Ring muscle up

12 Power Snatch @ 95/65

400m Run
L1:

3RFT

18 Chest to bar pull up

12 Power snatch 95/65..75/55

400m Run

L2:

16-18 Pull up

12 Power Clean 95/65

400m Run