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 )