CrossFit – Thu, Oct 12

Announcements

10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

wall Angels

wall squats

high knees + butt kicks

pvc pass thru

pvc ohs

Growth & Development (3 Rounds for time)

3 Sets of the following:

21 Wallball/goblet

15/12 Calorie Ski erg

12/10 Calorie Row

6 Front squat 115/75

+ rest 2:30

15 Box jump

12 Barbell Deadlift 115/75

9/6 Calorie Bike

+ rest 2:30

Performance (3 Rounds for time)

3 Rounds for time:

21 Wallball 20/14

15/12 Calorie Row

200m run

9 OHS 115/75

300m Ski erg

+ rest 2:30

18 Deadlift

15/12 Calorie Bike

12 Front rack lunges ( 6/6)

9 Bar facing burpee

+ rest 2:30