Fitness – Thu, Nov 20

Great Woods Fitness & Performance – Fitness

Aesthetic “CrossFit” (No Measure)

2X

12 Goblet squat 3 second down

12 DB RDL 3 second down

12 Glute bridge 3 second squeeze @ top

1:00 rest

2X

12 DB shoulder press 3 seconds down

12 DB floor press 3 seconds down

12 Dual DB row 3 seconds down

20 Russian twist

1:00 rest

Emom 15:00

1 12 DB thruster (moderate unbroken weight)

2 10/8 Calorie bike row or ski

3 12 DB hang clean and jerk

4 12 DB snatch

5 12-15 Medball sit up

2X Finisher

15-20 banded glute kick back

15 Latwral raises

20 Banded pull apart

15 controlled squeeze back extension