Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Foam roll

Free stretch

GROWTH & DEVELOPMENT

Back Squat (Every :90 seconds x 5 sets
2 reps – get a heavy set of 2 for the day!! )

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Scale weights down as needed

PERFORMANCE

Power Clean (Power clean + squat clean+ front squat + hang squat clean + front squat + jerk )

Every 2:00 building up to a heavy complex x 5 sets

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here