Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

arm circles small to big, reverse big to small

3 no push up burpee

3 push up

3 burpee

10-15 reps DB floor press

pec stretch

x 2 sets

Bench Press (1 Working set @ 85-90% MAX reps Cluster style
1- re rack rest 1 – re rack rest 1 – re rack rest ( until you cannot longer perform, rest should be 10-15 seconds only ) )

Close Grip Bench Press (5 Rounds for weight)

Every :90 seconds x 5 Sets

4-6 reps building heavy without failure

Growth & Development (AMRAP – Rounds and Reps)

Amrap 10:00

10 Box jump over

8 Front squat 95/65

6 Calorie ski erg

-2:00 rest-

Amrap 8:00

15 plate G2OH 45/25

30 Single under

15/12 Bike Cals

Performance (6 Rounds for time)

Every 4 minutes, for 12 minutes ( 3 sets )

6 Front squat @85% of squat clean *

12 Toe to bar

15/12 Bike Cal

*from floor

directly into

Every 3 minutes, for 9 minutes ( 3 sets )

8 Front squat @65%of squat clean

12 HSPU

24 Double under