CrossFit – Thu, Mar 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5:00 Foam roll mobility

3x

:30 Bike

10 scap pull up + 2-5 pull up

5 empty bar thruster

3 burpee + :30 child pose

Growth & Development (Time)

10:00 AMRAP

9/7 Bike calorie

5 S2OH 95/65

10 Hanging knee raises

3:00 rest

3 Rounds for time:

10 Thruster 75/55

15 Barbell bent over row

60 Single under

3:00 rest

10:00 AMRAP

15/12 Calorie Row

6 Deadlift 155/105

6 Bar facing burpee

Performance (Time)

10:00 AMRAP

15/12 Calorie Row

6 Deadlift 225/155 Rx+ 255/185

6 Bar facing burpee

3:00 rest

3 Rounds for time:

10 Squat Snatch 155/105 …135/95

15 Chest to bar pull up Rx+ 5 Ring muscle up

30 Double under

3:00 rest

10:00 AMRAP

12/9 Bike calorie

5 Hang Power clean 155/105 Rx+ 175/125

10 Toe to bar