CrossFit – Mon, Dec 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

Banded face pulls x 15

Banded press over head x 10-15

Air squats x 10-15

Pigeon stretch each side x :30-1:00

X 2 sets

Clean Complex (10:00 to establish a heavy complex )

1 Deadlift + 1 hang clean + 1 Front squat

Metcon (Time)

5 Rounds:

15 Calorie Ski Erg

12 KB swing 50/35

9 Lateral Burpee

6 Deadlift @ 155/105

Squat Clean and Jerk (10:00 to establish a heavy single )

Metcon (4 Rounds for time)

Every 5:00 x 20:00

15/11 Calorie Bike

12 Hspu (15 Push up or off box )

9 Deadlift 225/155

6 Chest to bar ** Rx+ 3 RMU