CrossFit – Mon, Dec 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Couch stretch

Banded hamstring

+

Banded lateral walks

Wall squats

Seated wall angels

Banded good morning

Banded overhead press

1-2x

Back Squat (5 Sets of 4 @ 80% of week 1 (3RM) )

Performance/Growth (Time)

5 Rounds for Time

12/10 Cal Bike

15 American KB Swings (53/35)

12 Burpee Box Jump Overs (24/20

15:00 CAP

**This one hurts. Posterior chain + lungs!!! Get uncomfortable- don’t pace. If you want to slow down, remember your mind fails you before your body ever will!