CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2 Sets

10 Barbell upright row

10 Barbell strict press

1 wall walk + 15 sec hold

10 Plank shoulder tap

GROWTH & DEVELOPMENT

Accessory/Core

4 sets

Super set

1.Seated DB strict press x 12 reps

2. Dual DB bent over row x 12 reps

3. Banded tri extensions x 20 reps

+ rest :15-:30 into

:45 plank hold

Metcon (3 Rounds for time)

Every 5:00 x 3 Sets

200m Run

15 Wallball

10 Box jump

5 Squat clean thruster 75/55

PERFORMANCE

Push press + split jerk

Every :90 x 6 sets

Starting @ 65-70%

3 Push press + 1 split jerk

Build to a heavy complex for the day

Metcon (4 Rounds for reps)

4:00 Amrap (4 sets)

400m run

15 toe to bar

Max reps- squat snatch @70% of 1 RM

1:30 rest between each set