CrossFit – Tue, Dec 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

:45 bike row ski

Scap pull up 6-8

Kipping swings x 6-8

Wall squat glides x 8 (sit in a wall squat and perform wall angels)

Single arm DB hang clean and jerk x 4/4

Burpee x 5

Performance (AMRAP – Reps)

2 Sets of the following:

5:00 AMRAP

150 Row

6 Thruster 95/65

20 Double under

-2:00 rest

5:00 AMRAP

6 Hang clean and jerk

8 Front squat

150 Ski

-2:00 rest

5:00 AMRAP

6 Lateral burpee

10 KB Swing

1 RMU (2 BMU, 6 C2B OR PULL-UP)

-2:00 rest

Growth & Development (AMRAP – Reps)

2 Sets

5:00 AMRAP

150 Row

6 DB/BB Thruster 75/55 or DB of choice

25 Single under

-2:00 rest

5:00 AMRAP

4/4 Single arm DB H clean and press

8 Goblet squat

150 Ski

-2:00 rest

5:00 AMRAP

4 Lateral burpee

8 KB swing

10 Gorilla row (2KB alternating)

-2:00 rest

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