CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Couch Stretch 1:00 each side

Quad Foam Roll 1:00 each side

2x

Row x 8 Calorie

1 wall walk + 20 second HS hold or tap hold

Banded pull apart x 20

GROWTH & DEVELOPMENT

Front Squat (Every 3:00)

3 Sets of 6 Reps

1 Second pause for each rep

@ 75% ish or 5-10 lbs heavier than last week

Metcon (Time)

For time:

250m Row

15 Burpee

15 Shoulder to overhead (2DB)

250m Row

20 Sit ups or Knee raises

15 Shoulder to overhead (2DB)

250m Row

30 Wallball

15 Shoulder to overhead (2DB)

250m Row

15 Burpee

15 Shoulder to overhead (2DB)

PERFORMANCE

Front Squat (Every 3:00)

3 Sets of 6 Reps

1 Second pause each rep

75% or 5-10lbs heavier than last week TOUGH but doable

Metcon (Time)

For time:

300m Row

20 Chest to bar pull up

50Ft HS walk/5 Wall walk

300m Row

30 Toe to bar

50Ft HS walk/5 Wall walk

300m Row

30 Pistol

50Ft HS walk/ 5 Wall walk

300m Row

20 Chest to bar

50Ft HS walk/5 Wall walk

This should take no more than 20 minutes so scale accordingly

L1: 15 C2B, 20T2B,3-5WW

L2: 12-15Pullup,15-20T2B,3-5WW