CrossFit – Thu, Mar 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

2 sets

15 Wall squats

30 second hollow hold

10/10 half kneeling single arm db strict press

15-20 Banded pass thrus

Metcon (Time)

Buy in- 20 Turkish get ups. Alternating every 5

into

40 Wallball

40/30 Bike cal

20 Back rack alternating lunges 135/95

200m Run

rest :90

40 Wallball

40/30 Bike

20 front rack alternating lunges

200m run

rear :90

40 Wallball

40/30 bike

20 OHS

200m run

Cash out- 20 Turkish get ups alternating every 5
Scaled

Buy in – 20 Turkish get up

for time:

40 Wallball/ goblet squat

30 calorie row

20 Single arm Devil press

200m run

rest :90

Cash out- 20 Turkish get up