CrossFit – Wed, Mar 6

Announcements

OPEN WEEK 2 Friday Night Lights

THEME: “Unmatched NEON”- All the colors ( or just a Punky Brewster style all unmatched any colors you got )

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Couch stretch

Banded shoulder stretch

G&D : Clean Pull + Hang Squat clean (5 sets of 1.1.1 (3 singles)
Resting 1-2:00 between sets )

Perf.: Snatch (Snatch + snatch + snatch + OHS
* 3 singles + OHS after the 3rd

5 sets building – take time on these lifts not for time
Resting 1-2 between sets )

Growth & Performance (No Measure)

Max reps at each station of the following:

Min 1: burpee to target

Min 2: Wallball 20/14

Min 3: Shuttle runs

Min 4: KB swings

Min 5: REST

3x through