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Friday 7/28

28
Jul

Friday 7/28

Great Woods CrossFit – CrossFit

Warm-up

20 Calorie Row

10 Clean Deadlifts

10 Bar Facing Burpees

10 Air Squats (2 secs pause at bottom)

10 Push Ups

-then-

Stretch Of Choice for 5 Minutes (Hamstrings, Pecs, Hips, Quads)

Burgener Clean Warm-Up

1. Down and Finish

2. Elbows High and Outside

3. Muscle Clean

4. High Hang Power Clean

5. Low Hang Power Clean

6. Power Clean

-then-

2 Rounds of:

5 Power Cleans*

5 Bar Facing Burpees

5 Wall Balls

5 Hand Release Push-Ups

*Build up so 2nd Round = load for MetCon

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 6 minutes of:

5 Power Cleans, 135/95 lbs

5 Bar Facing Burpees

Rest 4 minutes, then…

Complete as many rounds and reps as possible in 6 minutes of:

10 Wall Balls, 20/14 lbs

10 Hand-Release Push-Ups

Rest 4 minutes, then…

Row as many calories as possible in 6 minutes

Metcon

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