CrossFit – Fri, Sep 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

8 Banded lat. walks each direction

10 single leg glute bridge on each side

1:00 Jump rope

12 air squat

14 Wallball **light weight

+

PVC pass thru x 15-20

PVC ohs x 10-15

PVC sots press Behind the neck snatch grip x 10-15 reps

GROWTH & DEVELOPMENT and PERFORMANCE

Strict press (Every 2 minutes
5 Sets x 5 Reps @ 72% of 1RM)

Growth & Development (Time)

5 Rounds for time:

18/13 Calorie Bike

15 Deadlift 135/95

18 Alt. DB Snatch

Performance (Weight)

1-10

DB Front squat 50/35 Rx

Bar facing burpee

+ 3:00 rest when complete on your own into

10:00 on the clock:

MAX squat clean
** you will have to keep track of your own rest time and your own 10:00

**usually your opening weight is roughly 75-80%