CrossFit – Mon, Jun 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Couch stretch + hamstring

+ Free stretch

Back Squat (3 Sets of 2
80/85/90
+
2 sets to build to a single ( not a max per say ) – growth athletes/newer athletes ( max) )

Metcon (Time ↓ Shorter is Better)

For Time:

3 Rounds

400m Run(25 Cal bike)

15 Toes-to-Bar

12 Hang Power Cleans (115/85)

20 Push-Ups

Then Immediately:

3 Rounds

15/12 Cal Row

12 Burpees Over Rower

9 Shoulder-to-Overhead (115/80)

Time Cap: 25
Scaling options

200 Run

Knee raises/ sit ups

95/65..75/55

8-10 Burpee