16
Oct
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