CrossFit – Wed, Dec 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

Foam roll

Pec stretch

Partner PVC stretch

Bench Press (10:00 to build a heavy single
@ 10:00
go into 3 Drop set resting as needed
3 Reps @ 80% of max )

Growth & Performance (AMRAP – Reps)

1:00 Russian KB swing

1:00 S2OH 95/65

1:00 Row max cals

1:00 Double under/Single/Ski Cals

1:00 Sit ups

1:00 rest

x 3 Sets