CrossFit – Wed, Jan 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio warm up

Pecstretch

Banded shoulder stretch

Couch stretch

GROWTH & DEVELOPMENT

Bench Press

Metcon (Time)

8 Rounds for time:

8 Calorie row

12 Wallball

16 Sit up/ knee raises

PERFORMANCE

Bench Press (6 sets of 6 reps
tough sets! resting as needed )

Metcon (No Measure)

21 Chest to bar

21 Thruster

9 Bar facing burpee

1:00 rest

15 Chest to bar

15 Thruster

15 Bar facing burpee

1:00 rest

9 Chest to bar

9 Thruster

21 Bar facing burpee

Rx+

12 RMU

21 Thruster 95/65

9 Bar facing burpee

1:00 rest

9 RMU

15 Thruster

15 Bar facing burpee

1:00 rest

6 RMU

9 Thruster

21 Bar facing burpee