7
Nov
CrossFit – Tue, Nov 7
Announcements
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 Minute choice of cardio
into
2x
3 inchworm
3 burpee
8 box step up
20-30 single or double
banded pull apart x 10-15
banded good morning x 10-15
GROWTH & DEVELOPMENT and PERFORMANCE
Metcon (Time)
Both Groups- Scale as you see fit:
3:00 ON
500m Row + MAX Burpee
2:00 rest
3:00 ON
150 Double under ( 250 Single ) + MAX Clean and jerk 135/95 ..115/75…95/65
2:00 rest
3:00 ON
400m Ski + MAX DB Step over
2:00 rest
3:00 ON
30/25 Bike calorie + MAX Power snatch ( Growth DB Snatch )
5:00 REST
INTO
FOR TIME: ( CAP 20:00 )
500m Row
30 Burpee
150 Double under
20 Clean and jerk 135/95
400m Ski
30 DB Step over
30/25 Calorie Bike
20 Snatch ( DB Snatch – Growth )