CrossFit – Thu, Dec 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2X of the following:

1/2 kneeling single arm db strict press x 8 each side


KB single arm single leg crossover deadlift 8 each side
1:00 double or single under


8 Wall ball


4 Push up

Metcon (Time)

In 45 minutes or less: in Teams of 2, complete the following work splitting work as you see appropriate:

40 DB Snatch 50/35

25 Burpee box jump

40 Wall Balls (20/14)

25 Box Jumps (24/20)

40 Pull Ups / Ring Rows

25 Back Squats (135/95)

40 KBs (53/35)

25 Wall Walks

40 Power Cleans (135/95)

25 Front squat (135/95)

40 TTB / K2E / V-ups

25 ring muscle up/C2bar pullup/ring row

40 DB hang clean and jerk (50/35)

25 Lateral burpee

40 Pistols (50 DB Box Step up)

25 Dead Lifts (135/95)

40 Wall Balls

25 OHS (95/65) / Goblet Squat

40 HSPU / Feet on box push up

25 Devil press 50/35

40 partner Wall Ball passing Situp