CrossFit – Tue, Oct 22

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

+

20 Leg Swings (Both Sides/each direction)

20 Goblet squat with Light KB

10 Scap Pull-ups

10 Hand Release Push up

5 Strict Pull-up ( Any Grip )

5 Burpee

Growth (Time)

Ten rounds, for time:

300/200 Meter Row

10 Burpees Over Rower

Rest until recovered, then…

5 Rounds for time:

350 Ski

30 Slam ball

Performance (AMRAP – Reps)

Complete as many rounds and reps in

10 minutes, of:

10 Box Jumps, 24″/20″

30 Double Unders

10 Front Squats, 95/65 lbs

Rest 3 minutes then…

Complete as many rounds and reps in 10 minutes, of:

5 Chest to bar (3 BMU)

10 Single Arm DB Hang Clean & Jerks, 50/35 lbs (5/5 each arm)

10/8 Rowing Calories

Rest 3 minutes then…

Complete as many rounds and reps in 10 minutes, of:

5 Pull-Ups

10 Air Squats

15 Push-Ups