CrossFit – Tue, Nov 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

3 sets

Wall angels

Wall squats

PVC Pass thru + OHS

25 Double under

10-15 reps of each

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

4 Rounds

15 Sit ups

15/10 Bike calorie

15 Push Press 75/55

1:00 rest

4 Rounds

10 Pull up/Ring row

15/10 Row calorie

15 Front Squat

1:00 rest

4 Rounds

15 KBS

10 Thruster

10 Burpee

PERFORMANCE

Metcon (Time)

4 Rounds

15 Chest to bar

15/12 Row Calorie

15 Overhead squat 95/65

1:00 rest

5 Rounds

30 Double under

10 Thruster 95/65

10 Bar facing burpee

1:00 rest

4 Rounds

15 Toe to bar

15/12 Bike Calorie

15 Shoulder to overhead
Scaled-

10 reps for all gymnastics ( should be unbroken or no more than 2 sets )