CrossFit – Wed, Nov 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

+ Banded shoulder stretch

GROWTH & DEVELOPMENT

Accessory

3 Sets of the following:
50Ft Suitcase Carry ( Heavy DB or KB ) Single arm 25ft out 25ft back switching
16 Gorilla Bent over rows
:30-:45 seconds soresons hold

Metcon (AMRAP – Rounds and Reps)

8:00 AMRAP

15 Calorie row

12 DB Hang power clean

9 DB Push press

6 DB Burpee to stand

8:00 AMRAP

15 Calorie Ski erg

12 DB Thruster

9 Ring row

PERFORMANCE

Strict press (Sets 1-3 @ 75% x 4-6 reps
Sets 4-5 @ 77-80% x 3-5 reps )

Every 2 mintues for 10 minutes

Metcon (3 Rounds for time)

3 Rounds for time:

30/25 Calorie Row

25 Wall ball

20 Toe to bar

20:00 CAP