Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes Cardio

Pec Stretch

2x

PVC pass through x 10-15 reps

Push up x 6 reps

Wall Squats x 10-15 reps

Wall Angels x 10-15 reps

Bench Press (Pause Bench Press

Every 2:00 x 12:00
1 Second pause on chest each rep
3 Reps x 6 SETS )

Goal weight with this is 70-75% starting weight and can add if able to each set

Bench Press (Speed Bench Press
Every 90 seconds
40-50% weight x 3 Reps for 8 Sets )

Goal with this – we are now significantly dropping weight from above, and no pauses ( just 3 reps moving light weight well, but quick

GROWTH & DEVELOPMENT (AMRAP – Rounds and Reps)

8:00 AMRAP ( As many rounds as possible)

8 Calorie Bike ( 100m Run )

12 KB Swing

8 DB Thruster

PERFORMANCE (Time)

8:00 AMRAP

32 Double under ( 50 Single under )

12 Thruster 95/65

200m Run ( 12/10 Bike or Row )

8 Power Snatch