CrossFit – Thu, Aug 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

WARM UP

:45 Ass bike

:45 Row

:45 Ski

– increasing effort x 3 Rounds

+

2 String ring dips or 1 strict RMU + 1 strict dip

8 H.R Push up

10 roll to candlestick

x 3 Rounds

Growth & Development (Time)

Chipper for time:

60 Medball squat clean

50 Ab mat sit up

40 Wallball/goblet squat

30 Lateral burpee over bar

20 Deadlift @ 95/65

10 Power clean

Performance (Time)

60 Medball Squat clean

50 Medball Ab-mat sit ups

40 Wallball 20/14

30 Lateral Burpee

20 S2OH 115/75

10 Clean 155/105

Rx+

S2OH @ 155/105

Clean @ 185/125