CrossFit – Fri, Dec 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

12 Band pull-aparts (palms up)

10 Scap push-ups

12 Band external rotations (each arm)

10 PVC or band pass-throughs

10 DB rows

10 Face pull

10 band lat pulldowns

Bench Press (Every :90 x 6
4 reps @ 75% )

Metcon (4 Rounds for time)

4 Sets of the following-

10 Toe to bar

15 KB Swing 50/35

50 Double under

8/8 Hang KB Snatch

10 Toe to bar

+ :90 rest between each set

Growth (Time)

2 Rounds

350 Ski erg

15 Dual Devil Press

-2:00 rest

2 Rounds

60 Double/ Single under

15 DB Push press

-2:00 rest

2 Rounds

350m Row

15 American KB Swing