CrossFit – Mon, Nov 4

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

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (10:00
1 RM for the day )

Growth & Development (Time)

For time:

30 Front rack lunges 65/45

30 DB Step up x 2 DB

30 Strict press 65/45

30 Thruster 65/45

Performance (Time)

For time:

30 Front rack lunges 95/65

30 DB step up 50/35 x 2 DB

30 HSPU

30 Thruster

** scaled to growth movements