CrossFit – Fri, Nov 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Farmer’s Carry (Handles/KB/ or DB
100ft every 2:00 – heavy sets x 10:00 )

Metcon (3 Rounds for time)

Bike-

Every 5:00 x 15:00

25/20 Calorie bike **push the pace

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

5 Box jump

5 Deadlift 225/155

5 Toe to bar

5 Box jump over

5 Toe to bar

5 Lateral Burpee
Scaled-

5 Box jump/ step up

5 Deadlift 155/105

5 Knee raises/10 Sit ups

5 Box jump or step over

5 Knee raises/10 Sit ups

5 Lateral burpee