14
Nov
CrossFit – Mon, Nov 14
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 mintues bike
+
2 sets
Alternating lunges x 10
Goblet squat x 10
KB swings x 10
Jump Squats x 10
GROWTH & DEVELOPMENT and PERFORMANCE
Back Squat (Heavy set of 5 reps
Drop sets 2 x 5 reps @ 85% of above
)
AMRAP (AMRAP – Rounds and Reps)
20:00 AMRAP
5 Chest to bar
10 HSPU/ DB S2OH Dual
16 Pistol
Rx+
5 Bar muscle up
10 Strict HSPU
16 Pistol
Scaled-
5 Ski Calorie
10 Push up
15 Wallball