CrossFit – Mon, Nov 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 mintues bike

+

2 sets

Alternating lunges x 10

Goblet squat x 10

KB swings x 10

Jump Squats x 10

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Heavy set of 5 reps
Drop sets 2 x 5 reps @ 85% of above
)

AMRAP (AMRAP – Rounds and Reps)

20:00 AMRAP

5 Chest to bar

10 HSPU/ DB S2OH Dual

16 Pistol

Rx+

5 Bar muscle up

10 Strict HSPU

16 Pistol

Scaled-

5 Ski Calorie

10 Push up

15 Wallball