CrossFit – Mon, Nov 13

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up

Into

Couch

Pigeon stretches

Lateral banded walks

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy set of 5 reps ( heavier than last weeks 6 REP)
+
3 Drop sets of 85% x 5 rep)

Growth & Development (3 Rounds for time)

3 sets

21 Calorie row

15 ab mat sit up

6 burpee box jump

3 Clean and jerk

-2:00 rest between sets

Set1 75% Set2 80% Set3 85% of your best clean and jerk

Performance (3 Rounds for time)

3 Sets

21/18 bike cal

15 Toe to bar

9 deadlift

6 burpee box jump

3 squat clean and jerk

-2:00 between sets

Set1 75% Set2 80% Set3 85%