CrossFit – Mon, Jun 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

10-15 Banded pull apart

10-15 Walll angels + Wall squats

50ft walking lunges

:30 pigeon stretch each side

X 2

GROWTH & DEVELOPMENT

Push press + Split jerk (6 sets 3+1

Split jerk may be new to some. Quick strong dip+ fast feet!
Stay moderate while learning )

3 Push press + 1 split jerk

Metcon (Time)

For time:

CAP 14

1,000m Row

60 Front rack lunges 75/55

1,000m Row
Scaled- DB lunges

PERFORMANCE

Clean Pull + Low hang squat clean (Weight)

Below the knee
Every minute on the minute:

10 minutes x 1 pull +1 clean @ 70%

Metcon (Time)

For time:

CAP 14

1,000m Row

60 Front rack lunges 95/66

1,000m Row