CrossFit – Tue, Oct 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2x

1:00 ski

15 Banded pull apart

20 Hollow rock

Barbell RDL x 10

Barbell S2OH x 10

5-10 Push up

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 35:00

12 Power clean

12 Box jump

24 Sit up

24 Ring row

12 Deadlift

12 Shoulder press

24 Front rack lunges

24 Knee raises

weight 75/55, 65/45

Performance (Time)

4X

6 body weight cleans (power or squat)

50 Double under

15 Box jump over

Into

3X

15 Toe to bar

12 Body weight deadlift

9 Chest to bar (4 RMU )

30 Double under

Into

For time:

30 Devil press (2 Dumbbell) 50/35

20 HSPU (30 S2OH x 2 DB)

10 Rope climb ( 30 Pull-up )

CAP 35:00