CrossFit – Mon, Dec 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

2 warm up sets

12 wall squat

12 wall angels

1 wall walk

:15 dead hang + kipping swings

50 ft walking lunges (25/25)

Clean Complex (Building over 5 sets- goal would be heavier than last week
No need to be there on your first set warm
Up to it! )

1 Deadlift + 2 hang clean + 3 Front squat

Every :90 seconds

Growth & Development (5 Rounds for time)

12 Wallball

9 Calorie Ski

12 S2OH 75/55

1:30 rest x 5 Sets

Squat Clean and Jerk (Every :90 x 5 sets @ 85%

Staying at 85% across the board )

Performance (5 Rounds for time)

12 Front squat 115/85

9 Toe to bar

12 S2OH

9 Calorie Bike

1:30 rest x 5 sets