CrossFit – Tue, Jul 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog or 400m Row

into

3 Sets:

:30 Bike

8 Ring row

12 Air squat

12 Banded good morning

8 DB Hang snatch each side (light weight)

Growth/ Performance (Time)

-Chipper Style-

25 Deadlift @ 155/105

50/40 Calorie Assault bike

50 Toe to bar (knee raises)

100 Double under (200 Single/ 12 Calorie Ski)

1000m/900m Row

50 Wall ball

1000m/900m Row

100 Double under

50 Alt. DB Snatch

50/40 Assault bike

25 Deadlift