CrossFit – Mon, Nov 17
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
30 sec light bike or row
30 sec easy line hops (lateral over PVC)
30 sec air squats
30 sec inchworms (no push-up)
X 2 sets
Shoulders & Thoracic
Banded shoulder pass-throughs × 1 0
PVC around-the-worlds × 5 each wa y
Thoracic extension over foam roller × 10–12 slow reps
X2
Couch stretch 1:00 per side
Push Press (0-8:00 heavy 2!
@ 10:00 – 15:00
Emom
2 reps x 5 sets @ 90% of above)
Death By Wallball (AMRAP – Reps)
@20/14 to 10/9” target
Starting at 1 rep, every minute adding 1 WallBall rep
Till you can no longer perform rep scheme in that minute
Growth and Development (6 Rounds for weight)
Every 2:00 x 12:00 (6 Sets)
Floor seated Z-press 8-12 reps (use some good weights)
20 banded face pulls
Death By Wallball (AMRAP – Reps)
@20/14 to 10/9” target
Starting at 1 rep, every minute adding 1 WallBall rep
Till you can no longer perform rep scheme in that minute
scaled – 14/10 to 9” target
“Death by Goblet squat” BELOW PARALLEL! If this means to a box so be it.
If your wallballs aren’t below parallel then you’re hitting that depth with goblet squats today!