CrossFit – Thu, Oct 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

Foam roll and mobility

Growth & Development (Time)

Chipper For time:

40:00 CAP

20 Calorie Row

20 Burpee

20 Calorie Row

20 Box jump

20 Calorie Row

20 DB S2OH

20 Calorie Row

20 Wallball

15 Calorie Ski

15/15 DB Snatch ( per side )

15 Calorie Ski

15/15 DB Step over ( per side )

15 Calorie Row

15 Pull up ( 30 Ring row )

15 Calorie Row

15 DB Front squat

10 Calorie Bike

100 Single under

10 Calorie Bike

10 DB Thruster

10 Calorie Bike

5 Wall walk

10 Calorie Bike

Performance (Time)

Chipper for time:

40:00 CAP

20/15 Calorie Bike

20 Burpee

20/15 Calorie Bike

20 Box jump over

20/15 Calorie Bike

20 Single arm Devil press ( 10/10)

20/15 Calorie Bike

20 Wallball

50 Double under

30 Alt. DB Snatch

50 Double under

30 DB Step over

50 Double under

30 Chest to bar pull up

50 Double under

15 Front squat 135/95

250m Row

20 HSPU

250m Row

10 Thruster 135/95

250m Row

5 Wall walk

250m Row