CrossFit – Thu, Nov 16

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 bike

1:00 row

1:00 ski

:30 hollow hold

:30 plank

X 2 sets

Growth and development (Time)

3 Rounds for time:

15/10 Assault bike calorie

15 Box jump

15/10 Calorie Ski

30 Kettlebell swing

Performance (Time)

3 Rounds for time:

20 Wall ball 20/14

4 Bar muscle up ( 10 pull up )

10 Power Snatch 95/65

3 RMU ( 10 Chest to bar )

10 Thruster

3 Wall walk

Growth & Performance (3 Rounds for time)

Every 5:00 x 15:00 ( 3 Sets )

40/25 Calorie Assault bike