CrossFit Garwood

Friday 9.21.18 GPP: 2 Rds of Run 200 .+20/14 Pushups Crossover Sym. 8 of Each Knee Lev: 90/90, Incline Press & Bear Hug Mobility: Twisted Cross (1 Min Each) Floss Quads w/ Bar (1 Min Each Side) LIFT: 5×7 BP

Thursday 9.20.18 GPP: Tabata x8 DL, PC, PJ, Cluster Crossover Sym. 8 of Each Head Lev: Snow Angel, Rev Fly & Archer Mobility: Roll Calves and Hammys & Glute St (1 Min Each) E:90 x 25 Rds Do 25 DU/S

Wednesday 9.19.18 GPP: Run 600m Crossover Sym. 8 of Each Head Lev: Row & Pulldown Knee Lev: Victory Mobility: Open/Close Roll IT & Quads 3 RFTs (35 MIn Cap) 20 TTB/KTC Row 300m 20 WB (20/14-20/10 or TBD) Run 300m

Monday 9.17.18 GPP: 2 Rds of Run 200 5 contact & Highpull, 4 HPS, 3 OHSq 7 2 Sq Snatch Crossover Sym. 8 of Each Head Lev: Pull Down, Rev Fly & Archer Mobility: Frog Sq w/ Reach (1 Min

Friday 9.14.18 GPP: Partner Row x2 (250/200) 10 PP while waiting Crossover Sym. 8 of Each Knee Lev: 90/90, Incline Press & Bear Hug Mobility: Distraction (1 Min Each) & Scap Ball Tack (1 Min Each) LIFT: 5×7 PP (Tempo