CrossFit – Wed, Jan 11

Announcements

Martin Luther King Jr. Day – 9:30 AM ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike

3 sets

5 inchworm

:20-:30 seconds child pose

15-20 Banded Pull apart

:30 banded front rack opener

GROWTH & DEVELOPMENT

Clean (1.1.1 ( 3 singles )
Every :90 seconds x 6 sets @ 80-85% )

Metcon (AMRAP – Rounds)

AMRAP 15:00

28 KB Swings

48 Single under ( 24 Double )

12 Alternating DB Snatch

8 Calorie Ski erg

PERFORMANCE

Snatch (1.1 + OHS ( Snatch + Snatch + OHS ) – Singles on snatches
Every :90 seconds @ 82% of your 1RM x 6 sets )

Metcon (AMRAP – Rounds)

AMRAP 15:00

35 Double under

7 Burpee Pull-up

14 Alternating DB Snatch 50/35

28 Wall ball 20/14