CrossFit – Mon, Jan 6

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

2X

Banded good morning

Banded face pulls

Burpee

Child pose

Pigeon stretch

Clean grip Deadlift (5 X 8 Reps

Every 2:00 – build )

Snatch Pull + Squat Snatch (Every 2:00 @ 65%
1 pull + snatch + 1 pull + snatch )

Growth (Time)

5 Rounds for time:

20 Calorie Row

14 Wall ball

10 Box jump over

8 Thruster 95/65…75/55

Performance (4 Rounds for time)

4 Sets

20/14 Calorie Bike

14 Alt. Pistol

6 Box jump over 24/20

3 Squat snatch ….

@ 70% – set 1

@ 75% – set 2

@ 80% – set 3

@ 85% – set 4

REST 2:00 BETWEEN EACH