CrossFit – Mon, Mar 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Front rack banded opener x:20 per side

Scap pull ups x 8

Kipping swings x 8

Strict pull ups x 2-4 or ring row x 6-8

Pigeon stretch x :30 per side

X 2

Power Clean (Every :30’x 1 Rep @ 75% of your power x 5:00 (10 reps) )

Growth & Development (No Measure)

EMOM 20:00

8 Calorie ski

8 Lateral burpee

12 Thruster 75/55

8 Calorie Row

Performance (No Measure)

EMOM 10:00

8/6 Calorie bike

3 squat snatch @ 82-85% of your max

EMOM 10:00

40 Double under

3 squat clean @ 82-85% of your max
If weight is too heavy to perform 3 in the minute don’t go down in weight, perform 2 good reps instead