CrossFit – Fri, Dec 5

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Pec stretch

Banded pull apart

Diamond push up 3-5

Foam roll lats

X 2

Bench Press (A. Every 2:00 x 5 reps @70% x 5 SETS
Into
Every :90 3×3 -2 second pause each rep @60%

Into
B1. Banded tricep push down x 16-20
B2. Chest supported DB rows X 12-16 )

Weight of 5×5 is recorded

Growth/Performance (Time)

21-15-9

dDB thruster 50/35Rx

Burpee over DB

Calorie (bike row or ski you pick!)

10:00

CAP