CrossFit – Tue, Oct 31

Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute Cardio

2 Sets

10 Wall angels

10 wall squat

10-20 pvc pass through + ohs

25 Double under or single

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

4 Rounds for time:

15 Toe to bar ( 15 Sit up )

15/12 Calorie Bike

15 Push press 95/65…75/55

-2:00 rest-

4 Rounds for time:

10 Chest to bar pull up **BMU ( 15 Ring Row )

15/12 Calorie Row

15 Front squat

-2:00 rest-

4 Rounds for time:

15 Thruster

10 Lateral Burpee

30 Double under ( 60 single )