CrossFit – Tue, Jan 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Couch stretch

Hamstring stretch

into

Grab barbells

2x

4 shuttle runs (down and back)

10 Air squat

3 Burpee

10 Barbell front squat

1:00 Bike

spike heart rate slightly

Back Squat (Every :90 x 4 sets
2 reps @ 88% of your 2RM )

Metcon (Time)

3 RFT:

25 Wallball 20/14…. Goblet squat

20 Double under /40 Single/ 75m Ski

12 Bar facing burpee

8 Front squat 115/85…95/65
@ 12:00

Rest 1:00

@ 13:00

Max Front squat off rack 7:00 to get a heavy single