CrossFit – Mon, Nov 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike row ski

2 Rounds

10 Air Squats

10 Lunges (5/leg)

10 PVC Good Mornings

10 Front Rack Elbow Rotations (with PVC or empty bar)

Banded pull aparts + banded overhead press x 10-15 each

Push Press (0-8:00 building to a heavy double (2 Rep max for the day)

@ 10:00 85% of above and perform Emom 5:00
X 2 reps )

Performance (Time)

21-15-9

Deadlift 185/135

Bar facing burpee

Box jump 24/20

Growth Strength (6 Rounds for weight)

Every 2:00 x 12:00 (6 Sets)

Floor seated Z-press 8-12 reps (use some good weights 💪

20 banded face pulls

Growth (Time)

21-15-9

Deadlift 95/65

Goblet squat

KB Swings