CrossFit – Wed, Jun 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

2x

Walking lunges 25ft + 25ft back

Dead hang

Scap pull ups

Barbell bent over rows x8-10

Barbell RDL x10-15

Goblet squats x 20

Front Squat (Every 2:00
6×5 @ 68-70%
)

Metcon

Score Time

4 Rounds For Time

12 Front Rack Lunges 95/65

15 C2B ( Pull-ups, Ring row)

12 Box Jumps

200mm Run

4RFT

L1:

Front rack lunges 75/55 ( DB or KB suitcase lunge)

15 Ring row/ 10 Pull-ups or banded

12 Box Jumps

200m Run