CrossFit – Mon, Dec 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

2 sets

10 Air squat

10 Glute bridges

10 Banded good mornings

:20 deep squat stretch elbows in knees (pry open)

10 Banded lateral walks

10 Heel raises (on toes)

Back Squat (5 x 5 @ 75% of our 3RM from week 1 )

Growth & Development (4 Rounds for time)

4 Rounds for time:

12 Wallball or Goblet squat

12 Goblet hold lunges (each leg)

9 Burpee

Performance (5 Rounds for time)

5 Rounds for time:

8 S2OH 115/85

12 Calorie Bike

8 Toe to bar
This is a fast pace workout!! 12-15 minutes goal