CrossFit – Tue, Jul 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

2x

wall squat

wall angels

Dead hang + Scap pull ups

Hollow rocks

1 wall walk

Growth & Development (No Measure)

Every 4 minutes x 16:00

400m Run

rest 4:00 into

Every 4 minutes x 16:00

10 DB Bench Press

10 Sand bag squat

10 Calorie Bike

Performance (3 Rounds for time)

3 x Repeats

12 Ski calorie

12 Toe to bar

12 Thruster 95/65

2 Rope climb ( 1 rope climb or 12 strict pull up)

rest 2:00 between sets

Rest 2:00 before second sets of repeats

Metcon (3 Rounds for time)

3x Repeats

400m Run

12 Box jump over

12 Bike Calorie

12 OHS 95/65

Rest 2:00 between sets