CrossFit – Wed, Jan 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

Into 5:00 free stretch

Directly into warm up for time

(this needs to be organized to save time- set it all up)

Metcon (Checkmark)

Emom 20:00

1- 4-6SHSPU / 8-12 HSPU / 25ft HS walk

2- 5-7 BMU / 10-14 C2B

3- 50 Double under

4- 12/10 Row
Growth

1- 14 DB strict press (z-press)

2- 14 Barbell bent over row

3- 100m Ski erg sprint

4- 12/10 Calorie row

Metcon (Weight)

@22:00-30:00

8:00 AMRAP

8 Toe to bar / knee raises

10 Pistol / assisted to box or assisted on rig

12 Push press 95/65..75/55

6 Burpee pull up/ Burpee to plate
@ 33:00-40:00

MAX hang snatch

Growth- MAX hang clean