CrossFit – Tue, Nov 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2X

Box pigeon stretch :30 per side

DB in place lunges x 10

Dead hang

Scap pull ups x 10

6 burpee to target

Performance (Time)

3 Rounds for time :

35:00 CAP

100 Double under

30/24 Calorie bike

20 Burpee pull up

10 DB box step over 50/35 to 20” per hand
L1:

75 Double under

24/20 Calorie bike

15 Burpee pull up

10 DB step over

Double the Double under number for single

Growth (Time)

3 RFT:

35:00 CAP

15 Calorie ski

20/16 Calorie bike

20 burpee to plate

15 DB box step over