CrossFit – Tue, Oct 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets

400m ski/Row or 20 Calorie bike

10 Air squat

10 Goblet squat

10/10 KB single arm overhead press

:20 hollow row/ Hold

Growth (AMRAP – Rounds and Reps)

35:00 on the clock:

500M row

30 DB snatch

20 Thruster 65/45

10 Burpee box jump

1:00 bike/ski/ or jump rope

X 3

In remaining time:

AMRAP

15 Abmat sit up

10 Ground to over head x 2 DB

Performance (AMRAP – Rounds and Reps)

35:00 on the clock:

500m Ski

30 Alternating DB snatch 50/35

20 Thruster 95/65

10 Burpee box jump

1:00 max cal Bike/Row

X 3

In remaining time:

AMRAP

10 Toe to bar

10 Squat snatch 135/95