CrossFit – Thu, Jun 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Run Warm up :

200m

+ :30 seconds rest

400m

+ 1:00 rest

800m

Growth (No Measure)

EMOM 30:00

1. 10 Dual Russian KBS + 10 KB upright row

2. 16 Ring Row

3. 10/7 Calorie Bike

4. 16 KB plank drag through

5. 10 KB Dual goblet squat + 10 KB S2OH Dual

6. REST

Performance (No Measure)

EMOM 30:00

1. 8 DB Thruster + 4 Lateral burpee over DB

2. 8 Alternating DB hang clean and jerk + 20 Double under

3. 12/8 Calorie Row

4. 8 Toe to bar + 20 Double under

5. 10 Burpee box jump 24/20