22
Jan
CrossFit – Wed, Jan 22
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 Sets
10 Cal row bike or ski
15 RDL
10 Sots Press (5/5) Single arm KB
20 Medball Russian twist
Back Squat (Every 2:00 x 12:00
3 back squat with 2 second pause for each rep
Heavy for the day build out )
Growth (AMRAP – Reps)
4 Sets @ 100% effort
:30 Alternating DB hang clean and jerk
:30 Jump rope
:30 Burpee to target
2:00 rest
Performance (AMRAP – Reps)
4 Sets @ 100% effort
:30 OHS 95/65
:30 Burpee to target
:30 Double under
2:00 rest