CrossFit – Thu, Feb 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

2x

10-15 reps of each

Banded good morning

Banded Press

Banded Pull apart

Hollow rocks x :15 seconds

Dead hang x :15 seconds

3-5 inch worm

GROWTH & DEVELOPMENT

Metcon (Time)

4 Sets

10 Calorie Bike

10/10 Single arm DB Thruster

10 Single DB Box step up

10 Calorie Row

rest 2 minutes

10 Burpee

20 Mt. Climber

10 Calorie Row

20 Slam Ball

rest 2 minutes

PERFORMANCE

Metcon (Time)

4 Sets

10 Calorie Row

10 Alternating DB Snatch

10 Single DB Box step up

75 Double under

rest 2 minutes

10 Calorie Bike

10 Toe to bar

10 Calorie Ski

10 Single arm DB Devil press 5/5

rest 2 minutes