29
Nov
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 cardio
Prep-
Wall squat x 10
KBS x 10
Pvc pass thru + OHS x 10 each
Box jump x 10
2 sets
In 5:00
Build up to opening clean and jerk
GROWTH & DEVELOPMENT and PERFORMANCE
Kasey Ellis (Time)
Chipper for time:
60 Wallball 20/14
10 Calorie bike
50 KBS
10 Calorie Row
40 Hang power clean 95/65
10 Calorie Bike
30 Overhead squat
10 Calorie Row
20 DB box step over (x1 DB) 50/35
10 Calorie bike
10(5/5) Devil press (x1 DB)
Rest 5:00
Into
5:00 to establish Max clean and jerk
CAP – 30:00
30:00-35:00 Max clean and jerk for those capped