CrossFit – Fri, Dec 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5 Days Till Xmas! 🎄

3:00 Bike row or ski

2x

10-15 reps Wall Angels

10-15 reps Wall squats

½ kneeeling single arm strict press 10/10

Jump rope 25 Double or single

Rack strict press slides (4 Rounds for weight)

Every 2:00

8-10 reps x 5 sets

let’s set drop at least to 55-65% and hit 1 AMRAP SET

Growth & Performance (Time)

AMRAP 10

16 DB Hang clean and press (8/8)

16 Wall ball 20/14 ( goblet or air squat)

32 Double under (64 Single or 4-6 Calorie ski)

@12:00

FOR TIME:

50 Calorie ** any machine