CrossFit – Thu, Jan 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 mins of Cardio (Row/Bike/Ski)

Three rounds of:

Wall Squats x 10 reps

Bottom’s Up KB Strict Press x 5 reps each arm

Hollow Rocks x 10 reps

Single Arm KB Upright Row x 5 reps each arm

Metcon (AMRAP – Rounds and Reps)

A.

Complete as many round and reps as possible, in 9 minutes, of:

9 Dumbbell Hang Squat Cleans, 50/35 lbs

12 Rowing Calories

9 Chest-to-Bar Pull-Ups (Rx+ 4/2 Bar Muscle Ups)

Rest 4 minutes, then…

B.

Complete as many round and reps as possible, in 9 minutes, of:

30 Walking Lunges

15 Kettlebell Swings, 53/35 lbs

10 Burpees

Rest 4 minutes, then…

C.

Complete as many round and reps as possible, in 9 minutes, of:

9 Assault Bike Calories

12 Wall Ball Shots, 20/14 lbs

9 Dumbbell Burpee Devil’s Press, 50/35 lbs