CrossFit – Wed, Feb 22

Announcements

FRIDAY NIGHT LIGHTS MARCH 3RD + AFTER PARTY – Last week of the open

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

:20 on, :10 off Cardio of choice x 6 sets

into Banded shoulder stretch

into …

:30 Hollow hold

:20 Dead hang from rig

:10 Kipping swings

x 2 sets

into …

Warm up clean and jerk weight to a heavy

GROWTH & DEVELOPMENT

Metcon (Weight)

0-10:00

Clean and jerk 75/55

3,6,9,12,15,18….

Ski Erg Calorie

2,4,6,8,10,12…..

@ 12:00-20:00

MAX CLEAN & JELK

PERFORMANCE

Metcon (Weight)

0-10:00

3,6,9,12,15,18….

Clean and jerk

Toe to bar

12:00-20:00

MAX CLEAN & JERK