CrossFit

Announcements

Tee Shirts are in! If you haven’t gotten yours see a coach.
Weightlifting is back tonight! 5:30-7:30 **ONLY 4:30 CROSSFIT TONIGHT

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio warm up

+

2 sets

10 Banded lat walks each direction

10 wall angels

10 wall squat

+

Pigeon stretch each side 1:00

GROWTH & DEVELOPMENT

Super Sets (Super sets resting as needed )

1. 1/2 kneeling single arm strict press 8 each arm

2. Barbell bent over row x 6 reps

3. Goblet squat to box x 15 reps

resting as needed between sets x 4

Metcon (No Measure)

3 Rounds:

1:00 Ski erg

1:00 Row

1:00 Burpee

1:00 Jump Rope

resting 2:00 between sets

Goal is pushing the minutes for max cals and reps , don’t hold back

PERFORMANCE

Front Squat (Resting as much as it takes to add weight )

10-8-6-4-2

Building

** Don’t start working sets until they are heavy , build up to a heavy set of 2

Metcon (No Measure)

AMRAP’s

4 rounds:

:30 seconds chest to bar (ring row)

rest :30

:30 seconds Single DB front squat

rest :30

:30 seconds Medball sit up

rest :30

:30 seconds hang power clean 135/95

rest :30

:30 seconds HSPU ( DB S2OH )

Cash-Out

Rows

@ high effort

Partner 2K GOOOO!

**Break this up however you’d like just finish first 🙂