CrossFit – Fri, Nov 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

Banded Hamstring stretch

PVC stretches as group

Strict press (Every 2:00 x 12:00
8 Reps at moderate weight )

Growth (4 Rounds for time)

Every 3 x 12:00

200-250m Row

8 Goblet squat

8 Burpee to target

Performance (4 Rounds for time)

Every 3 x 12:00

8 Burpee pull up

25 Double under

20 Slamball