CrossFit – Tue, Oct 24

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute Cardio

into

2-3 Sets

8 ring row

:20 Ski

6 push up

:20 hand stand hold

10 wall angels

10 wall squat

Growth & Development (Time)

0-8:00

AMRAP 8

10 Ring row

8 Calorie Ski

6 Single arm Devil press 3/3

11-19:00

AMRAP 8

:30 Mt climbers

20 DB Alt. lunges

20 Slam ball

@ 22:00

50 CALORIE ROW FOR TIME

@30:00

400m RUN

Performance (Time)

0-6:00

50 CALORIE ROW

6-14:00

AMRAP 8

12 Chest to bar

8 Calorie Row

6 Devil Press x 2 DB

17-25:00

AMRAP 8

12 HSPU

12 Front rack lunges 95/65

6 Calorie Ski

@ 26:00

800m RUN