CrossFit – Tue, Dec 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

2 Sets of the following-

5 Burpee

10 Mountain climber

15 Air squat

20 seconds hollow rock

Growth & Development (Time)

Every :90 seconds x 5 Sets

100m Row

15 Air squat

7 DB Thruster

For time:

50 AB mat sit up

40 Box jump

30 Shoulder to overhead 75/55

20 Calorie Assault bike

10 Clean and Jerk 75/55

Performance (Time)

Every :90 seconds x 5 Sets

20 Double under

10 Wall ball 20/14

1 Squat clean and Jerk @ 80% of your 1RM

50 Pull-up

40 Calorie Row

30 Power snatch 95/65

20 Burpee box jump over 24/20

10 Thruster