CrossFit – Mon, Nov 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Dynamic warm up with Coach

Push Press (0-8:00 build to heavy 3

@10:00 EMOM @85% of above 5x 3 )

Growth Strength (Weight)

Back focus –

DB single arm tripod Row 12/12

DB bent over reverse flys x 12

Scap pull ups x 12

Into 20 face pulls

this is all done as a super set with minimal rest

Can rest 2:00 between complete sets x 5

Performance (Time)

For Time:

3 Rounds

10 Power Snatches 95/65

10 Toes-to-Bar

350m Row

Rest 2:00

Then 3 Rounds

10 Overhead Squats 95/65

15 GHD Sit-Ups

15 Bike Calorie

Metcon (Time)

5 RFT

6 Deadlift 115/85… 95/65

8 Ring row

10 Sit ups

250M Row