CrossFit – Fri, Jan 2

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 min easy row / bike / ski

Into 2x

10 band pull-aparts

10 banded face pulls

10 scap push-ups

10 PVC or empty-bar pass-throughs

Bench Press (Bench Press
4×4 @ 80%
+
Bench press
2-sec pause bench: 3×2 @ 70%

Every :90
Seconds for all sets )

Growth (Time)

Chipper

40 Front squat/ DB front rack squat 65/45

30/20 Bike

20 Push press 65/45

10 DB burpee to stand

20 Push press

30/20 Bike

40 Front squat/ DB front rack squat
CAP 28:00

Performance (Time)

Chipper

80 Front squat

60/50 Cal Row

50 S2OH 75/55

40 Toes-to-Bar

30 Burpee

20 DB Snatch 50/35

+

50/40 Cal cash out on Bike
CAP 28:00