CrossFit – Thu, Sep 21

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Free stretch + Foam roll

Growth & Development (No Measure)

45:00 Assault bike:

Every 5:00 get off and perform –

15 Russian KB swing 53/35

15 Goblet Squat

15 Plate Ground to Overhead

30 Alt. Plank Shoulder tap

Performance (AMRAP – Rounds and Reps)

45:00 on the clock- Perform as many rounds as possible

1 Mile run

3:00 Ski erg ( tough sustainable pace )

30 Burpee box jump over

1 Mile Assault bike