CrossFit – Mon, Nov 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2x

Wall Angels

Wall squats

Dead hang

Banded pull apart

PVC pass thru

PVC ohs

Squat Clean and Jerk (Every :90
1.1 squat clean + 1 split jerk
@ 70% x 6 sets )

GROWTH STRENGTH (4 Rounds for weight)

DB shoulder work:

15 Lateral raises

15 Front raises

15 Seated Z Press

resting as needed x 4 sets

Growth (5 Rounds for time)

Every 3:30

10 Calorie Bike

10 Lateral Burpee

10 Front squat 75/55

x 5 Sets

Performance (5 Rounds for time)

Every 3:30

60 Double under

12 Thruster 95/65

12 Lateral burpee

5 sets