CrossFit – Mon, Dec 23

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

Barbell warm up

GROWTH & DEVELOPMENT

Clean Complex

1 Deadlift + 1 hang clean + 1 Front squat

Every 2:00 x 12:00

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

16 DB Snatch

8 Burpee over DB

4 Calorie Ski erg (60 Single under )

PERFORMANCE

Squat Clean and Jerk (Every 2:00 x 12:00
1 Clean and jerk @88-90% )

Metcon (5 Rounds for time)

5RFT

8 Thruster 95/65

16 HSPU (Push up)

32 Double under

1:00 rest between sets