CrossFit – Thu, Nov 30

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike- Row- Ski all 2:00 each

into

Free stretch

Metcon (Time)

For time:

20 Shuttle run

20 Push up

20 GHDsit up ( ab mat sit up )

75 Double under ( 150 single under )

20 Pull up

into

21-15-9

KBS

Row Calorie

9-6-3

Bar muscle up ( 18-9-6 Chest to bar ) (20-11-8 Ring row)

into

20 Shuttle run

30 Wallball

20 Ground to overhead 95/65

30 HSPU ( 15-20 HSPU or 30 Push up)

20 Overhead squat/Front squat 95/65