CrossFit – Mon, Nov 7

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

800m Jog

Couch, Pigeon Stretching + Foam Roll

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy set of 6
+
Drop sets 2 sets of 6 @ 85% of above)

Growth (No Measure)

Four Sets of the following:

10 Back Rack Russian step up 75/55

8 Strict press 75/55

100m Front rack farmers Carry ( 2x KB)

Performance (Time)

15:00 AMRAP

30 Wallball 20/14

200m Run

10 Alternating DB Snatch 50/35