CrossFit – Mon, Nov 27

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

2-3x

Wall squats

Wall angels

Banded lateral walks

Banded pull apart

Pigeon x 1:00

Back Squat (Building to a heavy 3 Rep Max
+ Drop sets
3 sets of 3 @ 85% of above )

Growth (Time)

3 RFT

20 Plate ground to overhead

10 Burpee to plate

10 Ring row

350m Row

Performance (Time)

3 RFT

10 Power snatch 135/95 … 115/75

10 Lateral burpee

500/425m row