CrossFit – Tue, Nov 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded pull aparts x15

Banded good morning x 15

Wall walk x 1 with hold

Air squat x 12

DB snatch x 6/6

X 2

Performance (4 Rounds for time)

4 Sets of the following :

10 Devil press 50/35

25 Thruster 95/65

500m Ski

25 Wallball

10 Lateral burpee

-3:00 between sets

40:00 CAP

GROWTH (6 Rounds for time)

6 Sets of the following:

10 Single arm Devil press 5/5

20 single arm DB thruster 10/10

10 Calorie Bike

10 Wallball

10 Burpee to plate

1:00 rest between sets

40:00 CAP