CrossFit – Wed, Apr 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2-3x

Wall angels

Wall squats

Ring row

Dead hang

Scap push up

Shoulder taps

Clean Complex (Every :90 x 8 sets
Clean complex
(High hang + hang + low hang+ squat clean) × 8 sets @ 60–70% )

Metcon (Time)

CAP 25

Buy-in:

800m Row

Then:

60 Cal Bike

50 Toe to bar

40 DB Front Squats (2×50/35)

30 Pull-ups

20 Devils Press

10 Rope Climb

Cash-out:

400m Row
Scaled –

500 Row

Into

50/40 Bike

40 Toe to rig

20 Pull ups/ 30 Ring row

10 Devil press

Into

500m row