CrossFit – Mon, Feb 13

Announcements

Feb 20th 9:30AM ONLY **HOLIDAY WORKOUT**

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm up cardio x 3 minutes

2 sets

Wall angels

Wall squats

Banded pull aparts

Push up

Pec stretch x 20/20 seconds

Pigeon stretch x 20/20 seconds

GROWTH & DEVELOPMENT

Stri (6 Rounds for weight)

Strict Press x 3 Reps as heavy as possible

Every 2 minutes- 2 Wall walks + 3 Strict press off rack x 12 minutes

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 Burpee box jump over

8 Calorie Ski

12 Wall ball

-3:00 rest

AMRAP 7

12 Ring Row

10 Deadlift 95/65

8 Hang power clean

PERFORMANCE

Metcon (6 Rounds for weight)

6 Sets EVERY 2 Minutes

Max Unbroken RMU set into…

1 Snatch @ Building to a max

Rx+

Rx

6 Sets EVERY 2 Minutes

35-50 Double under – or MAX set of unbroken DUBS for those who are higher skilled and can bang out a high number!

1 Snatch @ Building to a max

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 Burpee box jump over

8 Chest to bar

12 Wall ball

-3:00 rest

AMRAP 7

10 Deadlift 135/95

8 Hang power clean

60 Double under