CrossFit – Wed, Apr 23

Great Woods Fitness & Performance – CrossFit

warm up

3:00 Cardio

Banded shoulder stretch

Banded hamstring

DB split squat (Rest as needed
4 Sets of 12 per side )

4 sets

12/12 per side

Snatch Pull + Hang squat snatch (Emom 10 )

Every minute on the minute x 10 minutes

@ 70% x 5

@ 75% x 5

Metcon (Time)

For time:

30 Wallball

30 Calorie row

200m Run

20 Wallball

20 Calorie row

200m Run

10 Wallball

10 Calorie row

200m Run

Performance (Time)

30 Wallball

30 Chest to bar pull up

9 Squat clean 185/135

20 Wallball

20 Chest to bar

6 Squat clean 205/145

10 Wallball

10 Chest to bar

3 Squat clean 225/155
Scaled weights

155/105

185/125

205/135-145