CrossFit – Mon, Feb 6

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

Cardio 2 minutes Machine 1 of choice, 2 minutes Machine 2 of choice

+

2 Sets

PVC Pass through

Banded Pull apart

Front rack opener

Pec Stretch

Dead hang + kips

Scap Pull up

reps of choice, warm up get loose

GROWTH & DEVELOPMENT

Metcon (5 Rounds for weight)

Every 2 minutes x 10 minutes

4 Strict press heavier than last week if possible

+ 3 wall walks

Metcon (Time)

3 Sets of the following:

20 Single DB Box step up

15 Kettlebell swing

10 Calorie Ski

1:00 rest

30 Wall ball

20 Calorie Row

10 Clean and Jerk 75/55

2:00 rest

PERFORMANCE

Metcon (Weight)

Every 2 minutes x 10 minutes

30 Double under

2 Snatch ( singles @ 80% ) Can build if feeling great
Rx+

6/4 Ring Muscle Up

2 Snatch ( Singles @ 80% ) Can build if feeling great

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP

16/12 Bike

25 Double under

16/12 Bike

9 Shoulder to Overhead Rx185/125

L1- 165/115

L2- 155/105

-4:00 rest-

8 minutes AMRAP

12/18 Bike

20 Wall ball

12/8 Bike

9 Deadlift 185/125