Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

1:00 pec stretch

10 Alt. deep thoracic squat rotation

10 Russian baby maker

1:00 each side banded hamstring stretch

GROWTH & DEVELOPMENT

Push Press

Every minute on the minute x 8:00

1 Push press Heavier than last weeks doubles

85-90

Metcon (Time)

13 Rounds for time:

4 Devils press ( Dual )

3 DB thruster

2 Burpee Box jump over

1 Wall walk

CAP: 28:00

PERFORMANCE

Bench Press

3 Sets of 8 Reps

heavier than last weeks 10’s

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

1 Wall walk

3 Hang power clean 135/95

3 Front Squat

2 Wall walk

6 Hang power clean

6 Front squat

3 Wall walk

9 Hang power clean

9 Front squat

4 Wall walk

12 Hang power clean

12 Front squat

….. so on

Metcon (Time)

@ 18:00

For time:

400m Run

20 Burpee box jump over

400m Run

10 Burpee box jump over

400m Run