Wednesday 6/14

Great Woods CrossFit – CrossFit

Mobility

Banded Child’s Pose x 5 sets of 10 sec hold

then 2 sets of:

15 PVC Passthroughs

20-30 Hang form Bar

Warm-up

3 Rounds of:

100m Run

10 Wall Balls (light)

5 Strict Press

20 sec Plank

Accessory/Strength

Fitness

Every 1:30 for 12 minutes (4 sets), alternate between:

Shoulder Press x 5 reps (Start @ about 60% of 1RM)

Flutter Kicks x 30-45 seconds

Performance

Every 1:30 for 12 minutes (4 sets), alternate between:

Shoulder Press x 5 reps (Start @ about 60% of 1RM)

Strict Toes to Bar x 6-10 reps

Shoulder Press (4×5)

Fitness & Performance

Metcon (Time)

Five rounds for time of:

Run 400 Meters

20 Wall Balls, 20/14 lbs (Rx+ 30/20)