CrossFit – Tue, Nov 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Machine

Into

2X

10 Air squat

10 glute bridges

10 push up

Leg swings

PVC pass thru

PVC around the world

Metcon (Time)

buy-in

800m run (1000m Row/50 Calorie bike)

Into

For time

40 Calorie bike/50 Calorie row

50 Wallball 10/14

40 Deadlift 135/95

30 Toe to bar (knee raises)

40 KBS 53/35

50 GHDSU (75 Ab mat sit up)

40 DB Snatch 50/35

30 Burpee box jump 24/20

40 Power clean

into

cash-out

400m Run(500m Row/25 Cal bike)
L1: 115/75

Growth (Time)

buy-in

400m Run (500m row/25 calorie bike)

Into

30 calorie bike/ 40 Cal row

40 Wallball /goblet squat

30 Deadlift 95/65

20 Knee raises

30 KB Swing

40 Abmat sit up

30 DB snatch

20 Burpee box jump

30 Hang power clean 95/65

Into

cash-out

400m Run (500m row/25 calorie bike)