20
Oct
CrossFit – Mon, Oct 21
Great Woods Fitness & Performance – CrossFit
Warmup:
3:0 Cardio
Banded shoulder stretch
Partner PVC STRETCH
Push Press (4 Rep Max for the day into..
every :90 3 Sets of 4 @ 90% of max hit )
Growth & Performance (Time)
2 Sets
15 Toe to bar/Knee raises
12 KB Swing 53/35
9 Box jump over/Step over
12 Pistol/Goblet squat
15 Calorie Row
+ 2 minutes rest between sets
2:00 rest into
2 Sets
15 GHDSU/20 Ab mat sit up
12 Calorie Bike
9 Box jump over
12 KB Swing
15 Wallball 20/14
+ 2 minutes rest between sets