CrossFit – Mon, Oct 9

Announcements

Columbus Day Workout @ 9:30 Partner style

10/9 – 10/15 Weekly Challenge is BACK!! Complete 400 Calories on the bike 🙂

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

into

100m run

10 DB S2OH

10 DB Front squat

15 Banded pull apart

20 Hollow rocks or :15 second hold

x 2-3 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Partner WOD

Metcon (AMRAP – Rounds and Reps)

35:00 Partner AMRAP

400m Run

40 HSPU / Hand release push up

40 Wallball

40 Dual DB Clean and press ( ground to overhead )

40 Toe to bar