CrossFit – Thu, Jan 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio warm up

High knees butt kick style warm up of athletes choice

Banded hamstring stretch

Metcon (Time)

AMRAP 10

9/7 Calorie Bike

5 Shoulder to overhead 96/76

10 Hanging Knee Raies

-3 minutes rest-

3 Rounds for time

10 Thruster 75/55

15 Barbell bent over row

60 Single under

-3 mintutes rest-

AMRAP 10

15/12 Calorie Row

6 Deadlift 135/95

6 Bar facing burpee

PERFORMANCE

Metcon (Time)

AMRAP 10

12/9 Calorie Ski or Row

6 DB Step over

12/9 Calorie Bike

-3 minute rest-

3 Rounds for time:

10 Dumbbell Thruster

30 Double under

10 DB Suitcase lunges

-3 minute rest-

AMRAP 10

12/9 Calorie Bike

10 Alternating DB Hang clean and Jerk

12/9 Calorie Ski or Row