CrossFit – Fri, Dec 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

10 PVC pass-throughs

10 Behind-the-neck presses

10 Around-the-worlds (5 each way)

10 Scap push-ups

10 Banded pull-aparts (light band)

10 Banded external rotations per

Bench Press (Every :90 x 8 Sets
Bench press 5×5 @ 72%
Close-grip bench: 3×5 @ 65%)

Accessory

3 Sets: Super set – resting1-2:00 between sets

B1. Incline DB bench : 3×8

B2. Dips (Rings, straight bar, or box dips : 3×8

B3. Face pulls : 3×15

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

200m Row

10 KB Swing

10 Calorie Bike

10 Goblet squat

200m Ski
GOAL- 3 complete rounds! Need to push cardio