CrossFit – Wed, Feb 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded face pulls off rack x 15-20

Bent over DB flys x 12-15

Dead hang :20

Scap pull ups x 10

X 2

Metcon (5 Rounds for weight)

Every 3 minutes, for 15 minutes:

5 Strict press off rack (building moderate)

10 Ring row

15 banded pull apart

5 Sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

8 HSPU

10 DB Box step over @ 20” 50/35 x 2 DB

12 DB snatch. 50/35
Scaled- off box or Push up