CrossFit – Thu, Dec 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

2x

Dead hang

Kipping swings

Ring row

Banded good morning

Banded pull apart

Growth (Time)

5 RFT

12 Renegade rows

15 Duql DB hang clean and jerk

21 Box jump

4:00 rest

5 RFT

24 Alt. DB snatch

12 Medball squat clean 20/14

24 Slam ball

Performance (Time)

5 RFT

12 clean and jerk 135/95

15 Chest to bar

21 Box jump 24/20

4:00 rest

5 RFT

24 Alt. DB Snatch 50/35

12 Toe to bar

6 Deadlift 275/185 …. 225/155 ….185/135