CrossFit – Thu, Jan 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

2 sets of the following:

:30 Hollow rocks

8 Push up

8-12 Ring row

1 Wall walk + :15 second hold in top position

Growth & Development (No Measure)

EMOM 40:00

1. 12/10 Calorie Row

2. 8 Later Burpee over Rower

3. 15-20 Medball Sit up

4. 12 DB ThrusterI’m

Performance (No Measure)

EMOM 40:00

1. 12 Calorie Ski

2. 6 Chest to bar + 6 Toe to bar

3. 12 Burpee box jump over

4. 20 Double under + 1-2 Wall Walk