CrossFit

Announcements

Tee Shirt money – 35$ Baseball, 25$ Tee/Tank – Venmo @Great-Woods
Cash to me or coach
4 Weeks till the OPEN ! Next Weightlifting class 2/17 @ 5:30pm

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio warm up pace

Couch Stretch x 1:00 each side

Banded Hamstring stretch x 1:00 each side

Barbell Clean warm up

GROWTH & DEVELOPMENT

Super Set (Super set x 4 sets, resting as needed )

4 Sets

1.Standing Strict Barbell Press x 4 reps heavier than last week

2.Barbell Bent over row x 6 reps heavy as possible

3.Banded Strict pull ups x 4-6 reps ( or tempo ring row x 4 reps @ 30×1)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

15 Wall Ball / 30 Air squat

15 Push up

30 Single arm DB S2OH (15/ each arm)

PERFORMANCE

Squat Clean (Every :30 seconds, for 8 sets )

Every :30 seconds x 8 Sets

4 Sets @ 75%

4 Sets @ 80%

Metcon (5 Rounds for time)

Every 2 minutes x 10:00 ( 5 sets)

3 Deadlift @ 225/155

6 Box jump over 24/20

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

30 Thruster 95/65

30 HSPU

30 Clean and jerk 95/65
Scaled 15 HSPU or 8-10 wall walk