CrossFit – Fri, Nov 10

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2x

10/10 Single leg KB crossover RDL

10 DB Goblet squat

50ft Banded lateral walks

Child pose x :30

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (Every :90 x 5 sets
4 Reps @ 78-80% )

Growth & Development (Time)

5 ROUNDS FOR TIME:

400m Row

12 Box jump over

9 Dead lift @ 135/95

Performance (Time)

5 ROUNDS FOR TIME:

12 S2OH 115/75

9 Burpee box jump over

6 Bar muscle up ( 12 Chest to bar )