CrossFit Garwood

Monday 10.15.18 GPP: 2 Rds of 300/250m Row + 12 GM Crossover Sym. 8 of Each Head Lev: Pulldown, Archer & Knee Lev: Mobility: Ball Tack (1 Min Each Side) & Open/ Close LIFT: DL 10 @ 55-60% 8 @

Saturday 10.13.18 GPP: Alt. Tabata x8 Plank Walks & MB Jump Sq Crossover Sym. 8 of Each Head Lev: Bear Hug Knee Lev: Victory & 90/90 Mobility: Twisted Cross (1 Min Each) Couch St (1 Min Each) LIFT: BP 10

Thursday 8.8.18 GPP: Tabata (2Rds REST 1 min b/t) Hip Contact, HS, OHSq & Sq. Snatch Crossover Sym. 8 of Each Head Lev: Knee Lev: Mobility: Roll Lates & T-Spine MR Snatch 4 Rds (EMOM Clock) :30 Rest :30 (75/45-65/35

Friday 10.5.18 GPP: 3 rds of 10 WB, 10 Inverted Rows & 20 DU Crossover Sym. 8 of Each Head Lev: Archer, Pulldown & Row Mobility: Frog Sq w/reach (1 Min Each) Roll T-Spine & Lats 7 Min to Warm

Wednesday 10.3.18 GPP: 3 Rds of :50w/:10r Bike, Ski & Row Crossover Sym. 8 of Each Knee Lev: 90/90, Scaption & Victory Mobility: Roll IT & Quads DD & Spinx/Cobra (1 Min Each) 4 Rds of E2M Row 20/15 or