CrossFit – Mon, Nov 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Banded shoulder / pec stretch / foam roll upper thoracic

Push Press (1RM
8:00 to establish this )

Performance (3 Rounds for time)

3 RFT

50 Double under

12 C2B / 4 BMU

15 Thruster 95/65

20 Box jump over 24/20

1:00 between rounds

Growth (3 Rounds for time)

3 RFT

100 Single under

12 Banded Pull ups/ 6 Calorie ski

15 Thruster 75/55

20 Step up / 15 Box jump over

1:00 rest between sets