CrossFit – Fri, Nov 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Dynamic warmup

Squat Clean and Jerk (Building over 6 sets
Squat clean + squat clean (clusters)
Every :90 building to a heavy 2 )

Performance (No Measure)

5 RFT

10:00 CAP

10 OHS 95/65 (front squat)

15 Wallball 20/14

20 Double under (40 single)

into

3 Rounds for quality

8-10 dips ( straight bar, ring , banded or boxed)

15-20 heels elevated goblet squat

15-20 back extensions

Growth (Checkmark)

5RFT

10:00 CAP

10 Thruster 65/45

15 Goblet squat

20 KB Swing

Into

3 Rounds for quality

8-10 box dips

15 Wall squat controlled tempo

15-20 back extensions