CrossFit – Mon, Jul 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

Hamstring stretch

Pigeon stretch

Clean Grip Deadlift (Every 2 minutes:
5×5
Building heavier than last week
3 seconds down each rep!! Straps ok!! Hold tempo! )

Metcon (Time)

For time:

20 Thruster 115/85

20 Sumo deadlift high pull

20 Push jerks

20 Overhead squats

20 Front squat

*4 burpee to start, and at the top of each minute

CAP 25:00

Version 2 for those who can’t complete RX

For time:

20 Thruster 95/65

20 Sumo deadlift high pull

20 Push jerk

20 Front rack lunges

20 Front squat

*4 burpee to start, and at the top of each minute

CAP 25:00
This workout isn’t meant to be changed so if you can’t perform an RX just do the skilled version and that goes with weight as well 🙂