CrossFit – Wed, Feb 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes Bike

0-12:00 Coach/ Barbell warm up

GROWTH & DEVELOPMENT

Metcon (Weight)

Every 3:00 X 9:00

12 Bent over barbell rows

into

15-20 Back extensions

Metcon (Time)

FOR TIME:

1,00m Row

30 Alternating DB Snatch

30 DB Box Step over

30 Alternating DB Snatch

PERFORMANCE

Metcon (Weight)

0-4:00

2 Rounds for time:

10 Burpee box jump over

10 Calorie Bike

4:00-8:00

2 Rounds for time:

15 Thruster 75/55

5 Bar muscle up ( 15 Chest to bar pull-up )

8:00 -12:00

2 Rounds for time:

20 S2OH 75/55

6 Devil Press 50/35

@ 15:00-21:00

MAX weight

Squat clean + Thruster **

**barbell cannot be dropped