CrossFit – Thu, Oct 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

AMRAP 6:00 E-Z pace ( primer )

6 Calorie any machine

6/6 DB Hang snatch

8 Scap pull up

6-8 kipping swing

6 Burpee no jump

Performance (3 Rounds for time)

FULL SEND THURSDAY

3 Rounds for time:

15 Calorie Ski erg

20 Calorie Bike

30 DB Alt. Hang clean and jerk 50/35

15 Chest to bar pull-up

20 Single arm Devil Press

300m Row
45:00

GOAL- PUSH leave nothing, if you pace this by pushing harder on machines each round you will surprise yourself with faster rounds

Growth/Challenge (3 Rounds for time)

FULL SEND THURSDAY

3 Rounds for time:

300m Row

20 Single arm Devil press

15 Calorie Ski

30 DB Alt. Hang clean and jerk

20/15 Calorie Bike

15 Ring Row