Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog

into

PEC STRETCH

BANDED PULL APART

DEAD HANG + SCAP PULL-UPS

CHILD POSE

Bench Press (Negative Bench Press
3 Seconds down each rep
4 Sets Every 2:00 x 3 Reps )

Close Grip Bench Press (5 Rounds for weight)

Every :90 seconds x 5 Sets

4-6 reps building heavy without failure

6 WEEK CHALLENGE (Time)

5 ROUNDS FOR TIME

22:00 CAP

8 DB Hang squat clean

10 DB Shoulder Press

8 Burpee over DB

10 Calorie Bike

GROWTH & DEVELOPMENT (Time)

5 ROUNDS FOR TIME

22:00 CAP

8 Hang squat clean + jerk 75/55

200m Run

8 Lateral Burpee

200m Ski

PERFORMANCE (Time)

5 ROUNDS FOR TIME:

22:00 CAP

4 Squat clean and Jerk 185/135

4 Bar Muscle up ( 8 CHEST TO BAR )

12 Lateral Burpee

THEN into

800m Run
SCALED WEIGHT OPTIONS

165/115

155/105

135/95