CrossFit – Wed, Oct 25

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio warm up

Banded Shoulder stretch

Snatch warm up ( performance )

Growth & Development (No Measure)

4 Sets NFT

50Ft Death march

DB dual Bent over rows 12 reps

Banded face pulls. 20-30

Banded Ab crunch 20-30

Growth & Development (Time)

20:00 CAP For time

30 Deadlift 95/65

400m Row

30 Russian KB swing

300 Single under

30 Burpee Box Step over

400m Row

30 Alt. DB Snatch

PERFORMANCE

Snatch Pull + Hang Snatch + Snatch (Every :90 seconds x 6 sets building to a heavy )

Performance (Time)

20:00 CAP For time

40/30 Cal Bike

30 Lateral burpee

30 S2OH 95/65

30 Power clean

300 Double under