CrossFit – Thu, Dec 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1 min bike

1 min row

1 min ski

1 min pec stretch

X 2 sets, any order

Performance/ Growth (Time)

Are you Naughty or Nice?

Athletes choice of Chipper or is 3 Rounds better for you?

Naughty

1 Round

75 Hang Power Snatch 75/55 ( S2OH – growth)

60 HSPU (Push-up or Box HSPU)

45 OHS (Front rack lunges 50)

30 Chest to bar Pull up (Pull-up, Banded or Ring row x 45)

or….

Nice

3 Rounds

25 Hang power snatch 75/55 (S2OH)

20 HSPU (box or push up)

15 OHS (20 Front rack lunges)

10 Chest to bar Pull up (pull up, banded , 15 Ring row)