CrossFit – Mon, Nov 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike x 3 minutes

Couch stretch

Pigeon stretch

Banded Hamstring

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy triple in 10 minutes
+
3 sets of 3 @ 85% )

Metcon (AMRAP – Rounds and Reps)

24:00 Rx

3 SHSPU

6 Pull up

9 Toe to bar

12 Wall ball

15 Calorie Row

L1:

3 HSPU

5 Pull up

7 Toe to bar

12 Wall ball

15 Calorie Row

L2:

6 Push up

9 Calorie Ski

12 Wallball/Goblet squat

9 Calorie Row