CrossFit – Fri, Dec 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Walll angels x 10

wall squats x 10

banded pull apart x 15

1:00 cardio

Russian swings x 10

Goblet squat x 10

x 2

Push Press (Every :90 Seconds x 5 Sets
Push press x 3 Reps @ 85% of 1RM )

Growth & Development (Time)

Every 3 Minutes x 15 Minutes

:30 AMRAP S2OH DB or Barbell 75/55

into 250m Row – Sprint style

@ 20:00

AMRAP 5

150m Row

5 Burpee over rower

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes x 15 Minutes

:30 Seconds AMRAP Alt. DB Snatch 50/35

into

15 Calorie Bike Sprint

@ 20:00

AMRAP 5

2,4,6,8,10,12……..

S2OH 95/65

Lateral Burpee