CrossFit – Wed, May 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded shoulder stretch

x 3 sets

1:00 any cardio

12 Russian swing

12 goblet squat

8/8 Crossover Single leg RDL

Squat Snatch (Every :90 x 5 sets
@88%
Can build last 2 sets if feeling it )

Growth – strength (Weight)

Single leg box step ups 10/10 x 2 DB per hand

X 5 sets

Performance (Time)

For time:

35 Calorie Bike

25 Power snatch 115/85

800m Run

25 Power clean

35 Calorie Bike

Growth (No Measure)

16:00 on the clock:

400m Run

30 DB Front squat

30 Calorie Bike

30 Slam ball

400m Run

– remaining time Plank hold ( resting as needed )