CrossFit – Thu, Jan 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up

+

Banded good morning x 12

Death March no weight down and back

Dead hang x 10-15

Scap pull ups x 8-10

Pec stretch x :30 each side

X 2 sets

Growth (Time)

AMRAP 10

9/7 Calorie Bike

5 Shoulder to overhead 75/55

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

12/9 Calorie Row

12 DB hang clean and jerk

Performance (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 Thruster 95/65

30 Double under

10 Front rack lunges

-3 minute rest-

AMRAP 10

12/9 Calorie Bike

10 Alternating DB Hang clean and Jerk

12/9 Calorie Ski or Row