CrossFit – Mon, Jan 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike

+

Free stretch

GROWTH & DEVELOPMENT

Metcon (Weight)

4 Sets

A. DB Bent over row 8/8

B. DB Seated single arm strict press 8/8

C. DB Russian Step up 8/8

done super set style resting as needed between sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 Push up

8 Shuttle run ( 50ft = 1)

10 Goblet squat

200m Row or Ski

PERFORMANCE

Snatch (Every 2 minutes x 12 minutes
8 Lateral Burpee
1 Squat snatch @ 85%

Rx+
Every 2 minutes x 12 minutes
3 RMU
1 Squat snatch @ 85% )

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

10 HSPU

8 Shuttle run ( 50ft = 1 )

10 Pistol ( Goblet squat/Assisted Pistol)

200m Row or Ski