CrossFit – Tue, Aug 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

banded shoulder stretch

mobility of choice

Growth & Development (Time)

3 Sets of the following:

A.

8 Lateral Burpee

6 Deadlift 135/95

8/6 Calorie Ski

6 Deadlift

8/6 Calorie bike

-3 minutes rest –

B.

60 Single under ( 30 double)

12 KB S2OH ( in each hand )

200m Run

12 KB plank pull thru ( 6 each side)

60 single under ( 30 double )

-3 minutes rest-

Cycle through A. Rest then B. Rest and repeat 2 more times

Performance (Time)

24-18-12

Front squat 135/95 … 115/75

Chest to bar pull up ** scaled Pull

ups

Rest 4:00

18-12-6

Front squat 155/105 …135/95

Chest to bar pull up

Rx+ 9-6-3 Bar muscle up

Rest 4:00

12-6-3

Front squat 175/125 … 155/105

Chest to bar pull up

Rx+ 3-2-1 RMU