CrossFit – Wed, Jul 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Foam roll

Hamstring stretch

Growth (Weight)

Upper strength

:20 HS hold

15 Ring row

15 z press

:30 plank

X 3–4 sets

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 DB hang clean & jerk

24 slam ball

12 Cal row

Overhead Squat (6 sets
Every 2:00 x 4 rep max for the day )

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 DB hang clean & jerk (6/6)

12 box jump over

200m Run