CrossFit – Tue, Nov 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio of choice x 3:00

into

3x

3 inchworm

3 burpee

8 box step up over

20-30 double under or single

banded pull apart x 20

banded good morning x 10

GROWTH & DEVELOPMENT

Metcon (Time)

40 Calorie Bike

into 6 Rounds for time…

8 Box jump over

16 DB Hang cleans (dual)

8 Thruster 75/55

16 Alternating DB Snatch

8 Lateral Burpee

into

1000m Row

PERFORMANCE

Metcon (Time)

3:00 on the clock

500m Row

into MAX Burpee

+ 2:00 rest

3:00 on the clock

150 Double under

into MAX Clean and Jerk @ 135/95

+ 2:00 rest

3:00 on the clock

450m Ski erg

into MAX DB Step overs

+ 2:00 rest

3:00 on the clock

30 Calorie Assault bike

into MAX Power Snatch

+ 5:00 rest

FOR TIME

500m Row

30 Burpee

150 Double under

20 Clean and jerk @ 95/65

450m Ski erg

30 DB Step over

30 Calorie Bike

20 Snatches 95/65