CrossFit – Fri, Nov 17

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded shoulder stretch

Into 2x

Wall Angels x 10

Wall squats x 10

1:00 bike

KB swings x 10

High knees down and butt kicks back

Push Press (Every :90 x 5 sets
Push press @82% x 3 reps )

Growth (AMRAP – Rounds and Reps)

20:00 AMRAP

75 single under

8/8 DB hang clean and jerk

16 Alt. Lunges

6 Burpee box jump

Performance (AMRAP – Rounds and Reps)

Amrap 20:00

50 double under

8/8 DB hang clean and jerk

8 toe to bar

8 burpee box jump 24/20
Scaled 35-50 Double ( don’t get hung up here move on)