CrossFit – Tue, Mar 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

5 minutes foam roll

Banded hamstring stretch

Growth (3 Rounds for time)

Growth & Development

3 Rounds

250m ski erg

18 DB Snatch

15 Slam ball

12 DB thruster (6/6) single arm

9 burpee

6 devils press (single arm) each arm

12 cal bike / Row or 200m Run

Rest 3 min between each set

Performance (4 Rounds for time)

4 Rounds

18/14 cal bike

15 Squat snatch @ 135/95

12 Pistol ( assisted or goblet squat)

9 Toe to bar

6 devils press (single arm) 50/35 each side

300m ski erg / 300m run / 300m Row/ 16 Calorie Bike

Rx+ add 1 RMU at the end

Rest 3 min between each set