CrossFit

Announcements

No weightlifting Wednesday PM – regular 4:30/5:30 classes!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

Banded pull apart x 15

Wall squat x 10

Wall angel x 10

GROWTH & DEVELOPMENT

Front squat

1RM

15:00!! Let gooooooooo!

Metcon (Time)

200m Run

10 Burpee over DB

10 DB Ground to overhead *

X 4 sets
* Dual DB snatch or clean + jerk

PERFORMANCE

Strict press

Every 2:00 x 5 sets

5 sets x 3 reps

Heavy as possible

Metcon (4 Rounds for time)

15/12 Assault bike calorie

9 Burpee box jump over

6 power snatch 135/95

Rest 2:00 x 4 sets