CrossFit – Mon, Jul 31 – Great Woods Fitness

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

2x

:20 dead hang

1 wall walk

:20 hollow rock

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Weight)

Every 4:00

200m farmer carry

+ max plank hold In remaining time

x 16:00 no rest go right into Carrie’s

Growth & Development (8 Rounds for time)

8 sets of the following:

15 American KB swing

2 wall walk

15 Ab sit ups

1:00 rest between sets

CAP 26:00

Performance (8 Rounds for time)

8 Sets of the following:

15 American KB swings

8-10 hspu (unbroken – pick a number unbroken and move on ) – scaled 2 wall walk

8-10 Toe to bar

1:00 rest between