CrossFit – Wed, May 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

1:00 couch stretch each side

+

Banded lateral walks

Donkey kicks x 10/10

Bird dogs x10/10

Glute bridges x10-15

Dead hang x :15 seconds

Scap pull ups x 10-15

X2 sets

Front Squat (Every :90
X 5 sets, 3 reps each set )

CHALLENGE & Growth members without a % to go off

Front Squat (Every :90
2 reps @75%
2 reps @80%
5 reps @ 82% x 3 sets )

PERFORMANCE

Growth/ Challemge (4 Rounds for reps)

Every 4:00 x 16:00 (4 sets)

3:00 on the clock:

15 ab mat sit up or 15 knee raise

15 hang clean and press 65/45 … 75/55

+ MAX Wallball in remaining time

1:00 rest x4

GOAL IS MAX WALLBALLS EVERY ROUND

PERFORMANCE (Calories)

15:00 on the clock:

60 Double under

10 Bar muscle up (20 chest to bar)

5 Squat clean @80%

45 Double under

6 Bar muscle up (12 chest to bar)

3 squat clean 85%

30 Double under

4 bar muscle up (8 chest to bar)

2 squat clean 90%

15 double under

2 Bar muscle up (4 chest to bar)

1 squat clean 95%

+ in remaining time MAX Bike Calories
SCORE IS MAX CALORIES