CrossFit – Tue, Oct 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into

2-3 sets

12 wall angels

12 wall squat

10 ring row

10 Push up

30 Jump rope

Growth & Development (Time)

For time:

30-20-10

Row calorie

Box jump

5:00 rest into

21-15-12-9-6-3

WallBall

+ 8 Calorie Bike after each set of wall balls

Performance (No Measure)

Every :90 seconds 6 Sets

6 HSPU

25 Double under

-Rx+ 6-8 Strict HSPU + 35 DUB

-3:00 rest

Every :90 seconds 6 Sets

10/8 Calorie Row

12 Unbroken Wallball 20/14

-3:00 rest

Every :90 seconds 6 Sets

5 Clean and jerk 115/75

8 Lateral Burpee