CrossFit – Fri, Dec 6

Great Woods Fitness & Performance – CrossFit

Rack strict press slides (4 Rounds for weight)

4 sets of 8-12 reps – can build each set. These are similar to using a smith machine

rest 1-2 minutes per set

Performance (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Calorie Row

10 Devil press 2 DB

5 Lateral burpee over rower

Growth (AMRAP – Rounds and Reps)

12:00 AMRAP

15 Goblet squat

12 KB Hang Snatch (6/6)

9 Calorie Bike