CrossFit – Fri, Oct 27

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio warm up

into

2 Sets

:30-1 minute each side Pec Stretch

15-20 Banded face pulls

:10 Dead hang + 4-6 kipping swings

:30 Child pose stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (Every :90 seconds x 6 Sets
@ 70% x 5 Reps )

Growth & Development (AMRAP – Rounds and Reps)

16:00 AMRAP

20/15 Calorie Row

15 Box jump

15 Wallball

Performance (Time)

21-15-9

Hang power snatch 95/65

Box jump

Calorie Row