29
Apr
CrossFit – Wed, Apr 30
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio
Couch Stretch
+
Wall angels x 10
Wall Squats x 10
10 KBS
10 Goblet squat with pause
x 2
Growth (5 Rounds for weight)
10/10 DB Split Squat
into
Wall squat hold x :30
x 5 sets resting as needed
Snatch Pull + Hang squat snatch (EMOM 10
5 sets @ 75%
5 sets @ 80% )
Growth/ Performance (3 Rounds for time)
3 RFT
15 Wallball
15 Calorie Row/200m Run
15 OHS 95/65 ( Front squat )
200m Run/ 15 Calorie Row