CrossFit – Fri, May 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Pec stretch

Into

Banded press

Air squat

Banded good morning

Walking lunges 2x 10-12 reps of all

Bench Press (Every :90
5×5 @ 65% )

Performance (Checkmark)

A. Every 3:00

12 Thruster 95/65

12 Lateral burpee

Max bike calories

X 3 (no rest here)

2:00 transition before B

B. Every 3:00

12 Deadlift 135/95

12 Box jump over

20 Run

X 3 ( rest remaining time)

Growth (Checkmark)

A. Every 3:00

10 Thruster 75/55

10 Lateral burpee

Max calorie Row

X 3 ( no rest here)

2:00 transition rest before B

B. Every 3:00

10 Deadlift 115/75

10 Box step over

20 Run

X 3 ( rest remaining time)