28
Nov
CrossFit – Mon, Nov 28
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Bike x 3 minutes
Couch stretch
Pigeon stretch
Banded Hamstring
GROWTH & DEVELOPMENT and PERFORMANCE
Back Squat (Building to a heavy triple in 10 minutes
+
3 sets of 3 @ 85% )
Metcon (AMRAP – Rounds and Reps)
24:00 Rx
3 SHSPU
6 Pull up
9 Toe to bar
12 Wall ball
15 Calorie Row
L1:
3 HSPU
5 Pull up
7 Toe to bar
12 Wall ball
15 Calorie Row
L2:
6 Push up
9 Calorie Ski
12 Wallball/Goblet squat
9 Calorie Row