CrossFit – Tue, Feb 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded shoulder stretch

+

Deadhang

Scap pull ups

PVC pass thru

PVC OHS

Child pose

x 2

Metcon (Checkmark)

EMOM 16:00

1- 6 Power Snatch + 6 OHS @ 115/85

2- 10-12 C2B Pull-up

3- 8-10 HSPU ( 25-50ft HS walk)

4- 10/8 Bike
Growth/Scaled-

1- 6 Power clean + 6 S2OH 75/55

2- 12 Double DB Snatch (ground to overhead)

3- 10/8 Calorie Ski

4- 10/8 Calorie Bike

Metcon (4 Rounds for time)

Performance-

Every 4:00 x 16:00

15 Toe to bar

10 Box jump over 24/20

15 KB swing 53/35

Metcon (4 Rounds for time)

Growth-

Every 4:00 x 16:00

10 Knee raises/toe to bar

15 KB swings

10 Box jump/ Step over