CrossFit – Wed, Jan 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch stretch

Banded hamstring

Banded shoulder

Back Squat (Every 2;00 x 10:00
5×5 with 2 second pause every rep in bottom position (no bounce up)

Building )

Growth & Development (AMRAP – Rounds and Reps)

15:00 AMRAP

48 Double under

7 DB burpee to stand

14 (7/7) DB hang clean and jerk

28 Russian KB swing 53/35

Performance (AMRAP – Rounds and Reps)

AMRAP 15;00

35 Double under

7 Burpee pull up

14 Alt. DB snatch 50/35

7 Cluster 115/85