CrossFit – Mon, Oct 21

Great Woods Fitness & Performance – CrossFit

Warmup:

3:0 Cardio

Banded shoulder stretch

Partner PVC STRETCH

Push Press (4 Rep Max for the day into..
every :90 3 Sets of 4 @ 90% of max hit )

Growth & Performance (Time)

2 Sets

15 Toe to bar/Knee raises

12 KB Swing 53/35

9 Box jump over/Step over

12 Pistol/Goblet squat

15 Calorie Row

+ 2 minutes rest between sets

2:00 rest into

2 Sets

15 GHDSU/20 Ab mat sit up

12 Calorie Bike

9 Box jump over

12 KB Swing

15 Wallball 20/14

+ 2 minutes rest between sets