CrossFit – Mon, Oct 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2 sets

10 Banded strict press

10 KB front rack strict press per side

10 empty bb push jerk

100m jog

Push Press (Every 2:00 x 12:00
3 Push press @ 75-80)

Metcon (Time)

For time:

21-15-9

Push press 95/65

Box jump 24/20

Toe to bar

Growth (3 Rounds for weight)

Every 4:00 x 3 sets

Gorilla rows x 20 reps (slow controlled heavy weight)

Into

Bent over DB reverse flys x 12-15 reps

Into

200m ski

Growth (Time)

For time:

21-15-9

Push press 75/55

Box jump / step ups

Toe to rig (reverse crunch to rig post)