CrossFit – Wed, Nov 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Pec stretch

Into

5 Indian push up

5 push up

10-15 pvc pass thru

10-20 pvc ohs

X 2

Bench Press (Warm up sets every :90 x 3
X 4-6 reps
Into
Every 2:00
4 reps x 4 sets build as heavy as possible )

Growth (Time)

For time:

10 Wall walk

30 DB box step over

10 wall walk

30 DB snatch

Performance (Time)

For time:

15 Wall walk

30 Burpee box jump over

30 GHDSU

30 Overhead squat 135/95.. 115/75