CrossFit – Great Woods CrossFit

Great Woods Fitness & Performance – CrossFit

3:00 bike

1:00 – each side elevated pigeon stretch , each side Couch Stretch

Every 2:00 x 12:00 ( 6 Sets )

2 Reps @ each percentage

65%

65%

70%

80%

90%

95%

**last two 90/95 take your time doesn’t need to be every 2 minutes if you need the rest

10-9-8-7-6-5-4-3-2-1

Dual DB Devils Press

Dual DB Front rack front squat

Goal is heaviest weights close to an Rx weight of 50/35 ( heavy for you!!)

Every 2:00 x 12:00 ( 6 Sets )

2 Reps @ each %

65%

65%

70%

80%

90%

95%

**last two 90/95 doesn’t need to be every 2 minutes if you need the longer rest, take it!

2 Sets of the following:

5 Rope climb

600m Row

40 Front rack alternating lunges 95/65

3:00 rest between the two sets
Scaled – 3 rope climb

L1: 20-15 Strict Pull ups, 75/55 **bands ok with pull up but not easy, make this hard and a workout not just a bouncing band