CrossFit – Tue, Apr 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

Banded Shoulder stretch

2x

PVC pass thru OHS work

Child pose

:20 jump rope

Growth (Time)

10:00 on the clock:

AMRAP

14/10 Bike

12 Slam ball

10 Knee raises

8 S2OH 75/55

rest 3:00

into

FOR TIME:

10 Front squat 75/55

500m Row

8 Front squat 95/65

500m Row

6 Front squat 105/75

500m Row

Rest 3:00

into

3 RFT:

16 Alt DB Snatch

10 GOBLET LUNGES

8 Ring row

Performance (Time)

10:00 on the clock:

AMRAP

14/10 ROW

12 Double under

10 Toe to bar

8 S2OH 115/85

Rest 3:00

into

For time:

10 Snatch 115/85

40/30 Bike

8 Snatch 135/95

30/20 Bike

6 Snatch 155/105

20/10 Bike

Rest 3:00

into

3RFT:

16 Pistol

10 Cluster 95/65

1 Rope Climb ( 10 Ring row )