CrossFit – Mon, Dec 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

2X

Barbell warmup w/ group

Growth (Weight)

Strength

15 DB upright rows

12-15 DB single arm posted lateral raises

20-30 Face pulls

10-12 Seated DB shoulder press x 4

Rest as needed

Squat Clean and Jerk (Squat clean & Jerk
Squat clean & Jerk
Every 2:00 x 5 sets @75% )

Growth & performance (No Measure)

AMRAP 15

11 Deadlift 95/65

9 G2OH

7 Toe to bar ( 7 Knee raises/ 10 V-ups )

5 Box jump 30/24