CrossFit – Thu, Dec 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike/Row/Ski

Athlete foam roll/mobility work

Growth (No Measure)

Every 2:00 x 10:00

10 Calorie Row

10 lateral Burpee over the rower

@ 15:00 – 22:00

AMRAP 7

7 Front squat 75/55..65/45

12 Ring row

7 Bike Calorie

@ 25:00 – 39:00

AMRAP 14:00

14 Knee raises/ Sit-up

28 Slam ball

14 Double DB hang snatch

Performance (No Measure)

Every 2:00 x 10:00

12/10 Calorie Row

10 Later Burpee over Rower

@15:00-22:00

AMRAP 7:00

9 Hang power snatch 75/55

12 Double DB snatch (Ground to overhead)50/35

1 Wall walk

@25:00-39:00

AMRAP 14:00

14 HSPU

7 Toe to bar

14 OHS 75/55