CrossFit – Mon, Jul 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

+

Couch Stretch

+

2 Sets

wall squats 10-15

wall angels 10-15

rig dead hang x :10 + 10 strict knee raises

1:00 Pec stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Every 2 Minutes:
Set 1 – 2 @ 85%
Set 2- 1 @ 90%
Set 3- 1 @ 90+%
Set 4- 1 @ 90+% )

Growth & Development (Time)

4 Rounds for time:

200m Run

15 Ski Erg Calorie

12 Box jump/step over

9 Hang power clean 75/55

18:00 CAP

Performance (Time)

5 Rounds for time:

200m Run

7 Dual Devil Press

14 Chest to bar pull up

** 14 Pull up

** R+ 4 RMU