CrossFit – Mon, May 6

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio warm up

Into

10 Banded pull apart

10 DB up right row

10/10 single arm DB overhead press

:20 dead hang

5 kipping swings

5 knee to elbow

X 2

Challenge

Push Press (Every :90 x 5 Sets
4 Push Press – goal is building heavier than last week )

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (Every :90 x 5 sets
5 reps @ 75% )

Growth/Challenge (Time)

6 Rounds for time:

10 Calorie bike

12 Hang power clean 75/55 … 95/65

14 Knee raises

Performance (Time)

6 Rounds for time:

14/12 Calorie Row

12 Hang clean and jerk 115/85 …95/65

10 Toe to bar