CrossFit – Wed, Dec 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Couch stretch

Pigeon stretch

Back Squat (Every 2:00 x 10:00
2 second pause @ bottom of each rep x 5 reps )

Growth + Performance (Time)

For time:

500m Row/Ski

50 Shuttle runs

500m Row/Ski

50 Bike calorie

500m Row/Ski
1 shuttle run = 25ft ( so down and back is 2 reps)