CrossFit – Wed, Mar 22

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike row or ski

3 sets

Wall squats x 12

Death march ( body weight 25ft /25ft )

:15 seconds dead hang

15-20 banded pull apart

GROWTH & DEVELOPMENT

Clean grip Deadlift (Every 2 minutes
6/4/2/6/4/2)

Strict press (6/4/2/6/4/2
Every :90 seconds x 6 sets )

Every 1:30 minutes for 6 sets

Metcon (6 Rounds for time)

Every 2 Minutes, for 12Minutes,Perform:

5 Calorie AssaultBike

10 Sandbag Lunges

10Push-ups

PERFORMANCE

Clean lift off + Clean hang pulls + Clean pull from floor (Clean lift off + hang clean pulls + clean pull from floor
x 2 @ 100%

x 4 sets resting as needed between sets )

Strict press (6/4/2/6/4/2
Every :90 )

Every 1:30 minutes for 6 sets

Metcon (AMRAP – Reps)

AMRAP 12:00

25 Toe to bar

50 Double under

15 Thruster 115/75

20 Toe to bar

50 Double under

15 Thruster

15 Toe to bar

50 Double under

MAX Thruster in remaining time