CrossFit – Mon, Feb 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

15-20 Banded pull apart

15-20 Banded good morning

6-8 Push up

:30 Down dog

:10 Dead hang from rig + 6 scap pull ups

Hollow rock or hold x :20

Clean grip Deadlift (Every :90
5 sets of 3 building heavy )

Metcon (Time)

3 RFT:

21 ab mat sit up / knee raises

15 Box jump over

12 Hang power clean 75/55

9 S2OH

Snatch (Squat snatch
Every :90
5 sets of 1.1 singles @ 82-85% )

Metcon (Time)

3RFT

21 Cal row

15 Box jump over

12 Toe to bar

9 Snatch 115/85

6 BMU (12 C2B)