CrossFit – Wed, Nov 20

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

:30 jump rope

Banded face pulls x 15-20

15-20 DB S2OH

Box pigeon stretch :30 each side – 1:00

X 2

Bench Press (Every :90 x 5 Sets
3 reps as heavy as possible )

Growth & Performance (Time)

50/40 Bike Calorie

40 Box jump over 24/20

30 Dual DB Hang Snatch

40 Dual DB box step over

50/40 Row Calorie