CrossFit – Mon, Mar 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2x

Front rack banded opener

Banded strict press

Plank walk out x 10

Plank hold x :20

Child’s pose x :30

Power Clean (Every :30 x 1 rep
10:00
@ 65% of 1RM )

GROWTH (AMRAP – Reps)

12:00 AMRAP

6 Calorie bike

12 DB hang power clean

6 DB Thruster

12 Box jump

PERFORMANCE (Calories)

12:00 MAX CALORIE ROW

Every 3M stop and perform @ 60% of your 1RM C&J

3 Power clean

3 Front squat

3 Push jerk