CrossFit – Thu, Sep 28

Great Woods Fitness & Performance – CrossFit

Warm-up

3:00 Cardio

into

10 Wall angels

10 Wall squat

1 Wall walk

10 Empty bar s2oh

10 EMpty bar front squat

:30 Hollow rock

x 2

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

45:00 on the clock:

FOR TIME:

40 Wallball/Goblet squat

40 Hang clean 95/65 /DB hang clean

10 Wall walk

40 S2OH

20 Devil Press 50/35

40 Box jump over 24/20 – Step up over OK

40 GHDSU/ Ab mat sit up

40 Thruster/ DB thruster or DB Front squat

80 Double under / 150 Single under

40 Burpee

** 400m RUN AFTER EACH MOVEMENT 🙂
Scale- 200m Run ( growth )

or 500m Row/ski

or 25 Calorie Bike