CrossFit – Mon, Dec 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike row or ski 3:00

Couch stretch

Into

Wall angels

Wall squats

Walking lunges

Banded good morning

Dead hang + kipping swings

Hollow rocks

10-12 reps all above x 1-2 sets

Back Squat (6 sets of 3 reps @ 82% of our week 1 3RM
Every 2:00 )

Performance (5 Rounds for time)

Every 3:00 x 15:00

8 Calorie Bike

10 Box jump

12 Toe to bar

try and get faster over all 5 sets. If that means breaking up toe to bar from the start do so. It’s important to be consistent with our gymnastics and know what rep schemes work for us before we come to the OPEN at the end of February

Growth (5 Rounds for time)

Every 3:00 x 15:00

8 Calorie Row

8 Lateral Burpee over rower

12 KB swing 53/35

try and get faster! Pace the rower and burpees so you gain time over set!