CrossFit – Wed, Oct 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

3x

10 PVC pass through

5 PVC OHS

5 PVC hang muscle snatch

100m Ski ( stagger a big class)

Snatch Balance + OHS (1 Snatch Balance + 2 OHS

building )

Every :90 Building off rack

X 8 sets

GROWTH & DEVELOPMENT

Snatch Grip Deadlift (Every :90 seconds x 8 sets
Build heavy 5)

Performance (Time)

21-15-9

Overhead squat 95/65

Bar facing burpee

+

100-75-50 Double under
This is a spicy 🌶️ sprint 💨

Growth (Time)

21-15-9

Front squat 75/55 (goblet or DB squat)

Bar facing burpee

+

40-30-20

Slam ball