CrossFit – Tue, Nov 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into

Banded shoulder stretch

2x

12 KB SWINGS

12 GOBLET SQUAT

Hand stand hold x :10-:15 seconds (or facing in wall walk hold)

Dead hang x :15-:20 seconds

Scap pull ups x 8

Kipping swing x 8

Growth & Development (Time)

For time:

21 Ski calorie

21 Slam balls

15 Ski Calorie

15 Slam balls

9 Ski Calorie

9 Slam balls

@ 10:00

AMRAP 20:00

16 DB hang clean and jerk (8/8)

18 Wallball/ Goblet squat

20 Calorie Row

Performance RX (Time)

For time:

21 Chest to bar

21 HSPU

15 Chest to bar

15 HSPU

9 Chest to bar

9 HSPU

@10:00

AMRAP 20:00

16 DB hang clean and jerk (8/8)

18 Wallball

20/15 Bike Or Ski Calorie

Performance RX+ (Time)

For time:

12 Bar muscle up

21 HSPU

9 Bar muscle up

15 HSPU

6 Bar muscle up

12 HSPU

@ 10:00

AMRAP 20:00

16 DB Hang clean and jerk (8/8)

18 WallBall 20/14

20/15 Bike or Ski Calorie