CrossFit – Mon, Dec 5

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike- 3 Minutes

+

10 Goblet squat + 10-20second hold on 10th rep

Posted quad stretch :20-30 seconds each leg

Leg swings each side

Hand stand hold x :30 seconds

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy set of 2
+
Drop sets 3 sets of 2 @ 85% of above)

Metcon (6 Rounds for time)

Every 4:00 x 24:00 ( 6 Sets )

8 Calorie Bike

16 Wall ball/ Goblet squat

8 Devils Press (4/4 Single arm)

8 Burpee Laterally over DB

Metcon (6 Rounds for time)

every 4:00 x 24:00 ( 6 Sets )

30 Double under

15 HSPU

10 Toe to bar

5 Cluster @ 155/105 ( each from ground- squat clean thruster)
Scaled-

20 Double under ( 50 Single under )

10 HSPU ( 10 box HSPU , 10 HR push up )

8 Toe to bar

5 Cluster 155/105…135/95