CrossFit – Wed, Dec 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

Banded hamstring

Back Squat (5 reps with 3 second pause each rep
Build to heavy 5 for day
Every 2:00’x 10:00 )

Growth (Time)

5 Rounds for time-

20 Plank shoulder taps

10 Burpee

12 Calorie row

10 Alt DB snatch

10 Box jump

12 Calorie row

20:00 CAP

Performance (No Measure)

5 Rounds for time:

15 Toe to bar

15 Burpee

30 Double under

15 DB Alt snatch 50/35

15 Box jump 24/20

30 Double under

20:00 CAP