CrossFit – Mon, Oct 13

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Row or bike

10 Banded pull apart

10 banded overhead press

6-8 Push up

10 back extension

:20 hollow rock

6-8 inch worm

X 2

Partner fun (Time)

2 Sets of the following:

30 Calorie row

30 S2OH 115/75

30 HSPU

30 Box jump over

1:00 between sets

directly into

2 Sets of the following:

30 Calorie Bike

30 Front squat 115/75

60 Double under each

30 Double Devil press 50/35

1:00 between sets