CrossFit – Mon, May 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 zone 1

Couch stretch

Into

2x

Banded lateral walks x Down and back

Calf stretch (single leg on rig)

Child pose

Back Squat (Every 2:00 build
Set 1. 5 reps @ 60%
Set 2. 5 reps @ 65%
Set 3. 5 reps @ 70%
Sets 4/5 75-78% x 5 reps )

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

10 DB hang clean and press 50/35

10 toe to bar

10 calorie row

-2:00 OFF

AMRAP 10:00

200 run

10 DB snatch

25 double under