CrossFit – Mon, Feb 5

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes Cardio

+

Couch Stretch

+

2x

Banded lateral walks

Banded pull aparts 10-15 reps

PVC pass through x 10-15 reps

Child Pose x ;30 seconds

Front Squat (Every :90 seconds x 5 sets
Building 2 REPS – heavier than last weeks 3 )

Growth & Development (Time)

3x

20 Single DB Box step over

15 American KB Swings

10 Calorie Ski

1:00 rest

30 Wallball/Goblet squat

20 Calorie Row

10 Clean and Jerk 75/55

2:00rest

Performance (AMRAP – Rounds and Reps)

Every 2:00 x 6:00

30 Double under

2 Squat snatch @ 80%

Rx+ 3/1 RMU ( for Double under)

@ 8:00-16:00

AMRAP 8

14/11 Bike

25 Double under

14/11 Row

9 S2OH 155/105.. 135/95

Rx+ 175/115

3:00 rest

19:00-27:00

AMRAP 8

10/7 Calorie Bike

20 Wallball

10/7 Calorie row

9 Deadlift 175/115