CrossFit – Fri, Nov 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

10 air squat

10 jump squat

10 lunges

10 banded thruster

Pigeon each wide :30

Front Squat (Push that weight!
Building to a heavy single for the day

12:00 CAP ON THIS )

Performance (Time)

5 Rounds for time:

5 Chest to bar pull up/ Rx+ 3 RMU

10 Overhead squat 115/85

15/10 Calorie Assault bike

10 S2OH/ Rx+ 25ft HS Walk

15/10 Calorie Ski

** scatter ski for big class
25:00 CAP

Growth & Developement (AMRAP – Rounds and Reps)

20:00 AMRAP

25 Calorie Row

20 Ground to overhead 65/45 ( C&J or Snatch)

15 Knee to elbow ( toe to bar )

25 DB Bench Press

5 Pull up ( 15 Ring Row )