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CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

11/2/17

Abdominals/Modality

Spider Walks 25m x 2 (Vest Weighted)

50 Reps Windshield Wipers (Arm Straight)

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Strength Intervals:

20 Minute EMOM:

Minute 1: 10 FR Good Mornings #35/25

Minute 2: 8 D-Ball Press #70/100

Minute 3: 6 Ice Cream Makers (slow and steady)

Minute 4: 8/8 DB Bulgarian Split Squats (70/50)

Minute 5: Rest

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Weightlifting:

Power Snatch 12 Min EMOM Perform 3 Reps Building 

Power Clean 12 Min EMOM Perform 3 Reps Building 

Power Jerk (3 x 7) Build

Back Squats 3 x 10 50% (Tempo 4040)

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Gymnastics:

15 Min E3MOM

21 Burpees

2 Legless Rope Climbs

3-5 Bar Muscle Ups (sub for pull-ups)

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Met-Con:

5 Rounds

12 Double DB G2OH 50/35

15 Toes to Bar

400m Run

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