CrossFit – Tue, Oct 10

Announcements

10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded Shoulder stretch

GROWTH & DEVELOPMENT

Metcon (Calories)

20:00 on the clock:

1200m Row

75 Goblet squat

50 Ab mat sit up

25 Hang Power clean 95/65

AMRAP BIKE in remaining time

PERFORMANCE

Metcon (AMRAP – Reps)

20:00 on the clock:

1500m Row

75 Thruster 75/55

50 Lateral burpee over rower

25 Hang clean and jerk 75/55

AMRAP BAR MUSCLE UP/RING MUSCLE UP/or CHEST TO BAR in remaining time