Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

10 wall squat

10 wall angel

8 ring row

Dead hang x 10 + scap pull ups x 10

15 banded pull apart

15 banded shoulder press

X 2

Challenge

Push Press (Every :90 seconds
4 Reps moderate – can build
Not maxing out- no fails
5 sets )

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (Every :90
70% across x 5 reps
5 Sets )

Growth/ Challenge (Time)

3 Rounds

8 Burpee

8 Calorie ski erg

Into

2 Rounds

8 Ground to overhead 75/55 (clean & jerk)

16 Calorie bike

Into

For time:

30 Kettlebell swing

30 Hand release push up

30 Wallball / goblet squat

CAP 15:00 (push the pace to finish this workout) GRIND

Performance (Time)

3 Rounds

10 HSPU

50 Double under

Into

2 Rounds

5 Wall walk

10 Bar muscle up ( 20 Pull-up)

Into

For time:

5 Rope climb (20 strict pull up)

Max unbroken set RMU (30 C2B)

CAP 15:00