CrossFit – Fri, Nov 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up

couch stretch

Standing right pigeon stretch

Front Squat (4 sets of 2 reps @ 85% of your 1RM)

Growth (No Measure)

Every 3 mintues x 15 mintues ( 5 sets )

:30 AMRAP Shoulder to overhead 75/55

+

250m Row SPRINT, rest remaining time

@18:00

5:00 AMRAP

150m Row

5 Burpee

Performance (No Measure)

Every 3 minutes x 15 mintues ( 5 sets )

:30 AMRAP Shoulder to overhead 95/65

+

75 Double under, rest remaining time

@18:00

5:00 on the clock:

2,4,6,8,10,12,…..

Hang Power clean 95/65

Front squat