CrossFit – Tue, Jul 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

2x

15 wall angels

:10 dead hang

5 kipping swing

5 knee to elbow

15 Russian swing

Growth (Time)

For time:

50 Ab mat sit up

30 DB snatch

50 Calorie Row

30 DB Single arm DB push press (30/30 each side)

1000m Run (800+200)

rest 5:00

3 Rounds for time:

10 Calorie bike

10Hang Power clean 65/45

1 Wall walk

CAP 40:00

Performance (Time)

For time:

40 Toe to bar

30 Power snatch 115/85

40 Calorie Bike

30 Burpee box jump

1 mile run

Rest 5:00

3 RFT

200m Run

10 Alt. DB Snatch 50/35

2Wall walk

CAP 40:00