Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio Warm up x 3 minutes

Banded Shoulder x 1:00 each position

Butterfly progression work

Drill 1 – arm only box butterfly pull up

Drill 2 – reverse bicycle kicks

Drill 3 – strict fall- through ( if you have strict pull ups this drill can be performed)

Remember- think “Pull up and away” instead of pull up and towards

Advanced- work on free standing holds … 10:00 of work – just keep to a small box area as your platform and try and stay in that

GROWTH & DEVELOPMENT

Metcon (Calories)

20:00 on the clock:

1200m Row

75 Wall ball/ Goblet squat

50 Ab mat sit ups

25 Hang Power Clean 95/65

AMRAP Bike Calorie in remaining time

PERFORMANCE

Metcon (AMRAP – Reps)

20:00 on the clock:

1500m Row

75 Wall ball 20/14

50 Toe to bar

25 Power clean 95/65

AMRAP Bar muscle up, Chest to bar pull ups in remaining time