CrossFit – Tue, Nov 5

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

WARM UP & MOBILITY

3 minutes cardio

3 sets

Empty bar 5 hang clean or snatch

5 burpee

5 kipping swings

10 hollow rock

Growth (AMRAP – Rounds and Reps)

10:00 AMRAP

9/7 Calorie Assault bike

5 S2OH 95/65

10 Hanging knee raises/ AB-mat sit-up

3:00 Rest

3 Rounds for time:

10 Thruster 75/55

15 Dual bent over row

60 Single under ( 30 double under)

3:00 Rest

10:00 AMRAP

15/12 Calorie Row

6 Deadlift 155/105

6 Bar facing burpee

Performance (AMRAP – Rounds and Reps)

10:00 AMRAP

15/12 Calorie Row

6 Deadlift 255/185

6 Bar facing burpee

3:00 Rest

3 Rounds for time:

10 Thruster 95/65

15 Chest to bar pull up

30 Double under

3:00 Rest

10:00 AMRAP

12/9 Calorie Assault bike

5 Power clean 155/105

10 Toe to bar