CrossFit – Tue, Apr 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

2x

PVC Pass thru

PVC OHS

Scap Pull ups

Kipping swing

Child pose x :20

Hollow rocks x :20

Leslie Federico (Time)

4 sets

8 Overhead squat 95/65

16 Pull up

32 Double under

Rest :30 between sets

3:00 rest

2 sets

16 Overhead squat 95/65

32 Pull up

64 Double under

Rest 1:30 between sets

Metcon (Time)

REST 3:00 After last set

into FOR TIME:

10 Thruster

20 Toe to bar

10 Thruster

18 Toe to bar

10 Thruster

16 Toe to bar

10 Thruster

14 Toe to bar

10 Thruster

12 Toe to bar

10 Thruster

10 Toe to bar

95/65
GROWTH

3:00 rest after last set into

FOR TIME:

10 DB Thruster

20 AB Mat -Sit up

x 6 Sets