CrossFit – Tue, Jun 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Dynamic warm up

( down and backs with coach)

GROWTH & DEVELOPMENT

Metcon (5 Rounds for time)

Every 9:00 x 5 sets

200m Run

15 Single DB box step over

15 Wallball

200m Run

8/8 DB snatches

15 Wallball
Rx+

Every 9:00 x 5 sets

200m Run

15 Single DB box step over

15 Wallball

250m Row

8/8 DB snatches

15 Wallball

200m Run

PERFORMANCE

Metcon (2 Rounds for time)

4 Rounds for time

400m Run (25 Cal bike every other round)

20 Toe to bar

15 Single DB box step over

5/5 Single arm DB Devil press

@25:00

For time:

800m run

20 Burpee box jump over

100 Double under

20 HSPU (30 HR push up)

100 Double under

20 Burpee box jump over

800m run

25:00-45:00 CAP