CrossFit – Mon, Mar 27

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Couch stretch

2 sets

10 wall squat

10 barbell RDL

5 Snatch balace

5 OHS empty bar or PVC

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (5/3/1/5/3/1
Every 2 minutes x 12 minutes ( 6 sets )
Building to a heavy single for the day, does not need to be a max, something just heavy for the day unless you’re feeling it!!!!!)

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 20:00

1. 8 Ski calorie

2. 8 Lateral burpee

3. 12 BB thruster 75/55

4. 8 Row calorie

PERFORMANCE

Metcon (No Measure)

Emom 10:00

1. 7/5 Bike Calorie

2. 1.1 Sqt. Snatch singles 78-83%

rest 1:00 into

Emom 10:00

1. 10/8 Row Calorie

2. 1.1.1 Power clean singles 80%

**off your 1RM max snatch and power clean