CrossFit – Mon, Aug 26

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

2x

5 Indian push up

20 hollow rock

15 air squat

10 lunges

:10 dead hang + kipping swing x 5

Scap pull up x 10

Clean and Jerk

Every :90 @ 85%

X 8 Sets

** growth 5-10 heavier ( should be at a doable but challenging weight

Metcon (3 Rounds for time)

Every 6 minutes x 18:00

9 lateral burpee

12 snatch (growth DB)

15 Calorie any machine

21 Wallball (goblet/air)