CrossFit – Tue, Oct 14

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

HAPPY BIRTHDAY PENNY 🎉

1 min light cardio (bike / row / ski / jog)

20 single or jump jack

10 air squats

10 push-ups

10 PVC good mornings

10 ring rows or banded rows

10 PVC pass-throughs + 10 PVC overhead squats

X 2

PENNY VACANTI (Time)

“12 Days of October”

100m Row

2 DB Squat

3 HSPU

4 ( 2/2) Single arm Devil Press 50/35

5 Pull up

6 Burpee

7 Box jump 24/20″

8 Alt. DB Snatch

9 Deadlift 95/65

10 Shoulder to Overhead

11 Power Clean

12 Toe to bar

Ex:

100 Row

2 front squat 100 row

3 HSPU 2 front squat 100 row ETC.