CrossFit – Tue, Mar 28

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 ski erg

10 Kipping swings

5 strict pull up

5 Push up

1:00 Bike

10 Wallball

x 2 sets

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

30 Weighted step ups ( DB/KB/vest/sand bag)

30 Calorie Bike

30 Wallball

rest 2:30

30 DB Alt. Snatch

30 Burpee over DB

30 Goblet squat

rest 2:30

repeat

PERFORMANCE

Metcon (Time)

5 Rounds for time:

7 HSPU ( 14 Push up )

14 Wallball 20/14

21 Double under

+ 5:00 rest imto

5 Rounds for time:

7/5 Ring muscle up ( 14 Pull up )

11 Thruster 95/65

14 Toe to bar

CAP 35