CrossFit

Announcements

Weightlifting 9/8 @ 5:30PM ** NO CrossFit 5:30PM
Labor Day 9/6 **9:30AM Class ONLY

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike or run warm up ( something to get bloodflow in those leggies )

Mobility-

Pigeon stretch 1 minute eahch side

Banded lateral walks x 10 reps each way x 2 sets

Banded Hammy stretch 1 minute each side

GROWTH & DEVELOPMENT

Back Squat (In no more than 15:00 )

Heavy 5 Rep max for the day

into

2 Drop sets

-5% x 5

-10% x 5

Metcon (3 Rounds for time)

3 Sets of the following:

400m Run

20 Single DB step up

400m Ski

+ :90 rest between sets

PERFORMANCE

Back Squat

Heavy 8 Rep for the day

into

2 Drop sets

-5% x 8 reps

-10% x 8 reps

Metcon (3 Rounds for time)

3 Sets of the following:

21 Calorie Assault bike

15 Toe to bar

9 Thruster 135/95

+ :90 rest between sets