CrossFit – Mon, Feb 20

Announcements

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

Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warm Up & Mobility

Cardio x 3

2 sets

10 wall angels

10 wall squat

15 banded pull apart

15 banded strict press

5 Push up

5 burpee

EMPTY BAR

Snatch pull x 5 ( clean pull )

Muscle snatch x 5 ( muscle clean )

Hang snatch x 5 ( hang clean )

OHS x 5 ( Front squat )

Class Partner WOD

Metcon (AMRAP – Reps)

40 Minute AMRAP

40 Overhead Squat/ Plate overhead Lunges 95/65..Plate 45/25

40 Box jump over

500m Row

40 Thruster

40 Alternating DB Snatch

20 Calorie Bike

40 Hang power clean

20 Burpee Pull up

20 Calorie Bike

40 Front squat

40 DB Hang clean and jerk

500m Row

40 Shoulder to overhead/ DB Shoulder to overhead

40 Box step over x 1 DB

40 Hang Snatch