CrossFit – Fri, Sep 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Prep:

3 Rounds

5 inchworm

25ft lunge with overhead stretch

10 Wall squat

15 PVC Pas thru

GROWTH & DEVELOPMENT and PERFORMANCE

Strict press (Every 2:00
5 Sets x 4 Reps @ 75% )

Growth & Development (Time)

4 Rounds for time:

15 Calorie Ski erg

20 Front squat 75/55

15 Calorie Row

20 DB Alt. Snatch

20:00 CAP

Performance (Time)

4 Rounds for time:

20 Wall ball 20/14

30 Calorie Row

20 Overhead squat 75/55

30 Double Under

20:00 CAP