19
Feb
CrossFit – Wed, Feb 19
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Cardio
Couch banded hammy banded walls etc.
Back Squat (Building up heavy sets of 2
Every :90’x 6 )
Growth (AMRAP – Reps)
15:00 AMRAP
21 Wallball/goblet squat
18 DB Alt. Snatches
15 Ab mat sit up
12 Box jump
9 Ring row
Performance (3 Rounds for time)
3 Sets of the following:
30/20 Calorie Row
15 chest to bar pull up
5 power clean
5 squat clean
2:00 rest between sets
@
set 1: 135/95
set 2: 155/105
set 3: 165/115
Rx+
155/105
165/115
185/135
Rx++
165/115
185/135
225/155
Scaled:
115/75
125/85
135/95