CrossFit – Thu, Oct 16

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

:45 ski

10 Wall squat

10 Wall angels

20 hollow rocks

:45 bike

X 2 rounds @ warm up pace

Performance/Growth (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

25 Wallball 20/14

200m Run

20 Alt DB Hang clean and press 50/35

300 Ski erg

15 Burpee

20 Bike Calorie
scale weight and reps as needed