Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike warm up

2 sets

banded lat walks

pigeon stretch

couch stretch

GROWTH & DEVELOPMENT

Back Squat

3 x 3 @ 80-85% of your 1RM

5 second pause for each rep

Resting as needed between sets
If you do not have a max this weight should be doable but challenging so build up and don’t start your 3×3 until you are at something that takes effort and is requiring you to rest and second guess yourself before starting every set!!!!!!!!!!!

Metcon (Time)

Chipper:

20 Alternating Single arm DB OH lunge Left arm

30 Ski Cal

40 Burpee

400m Run

20 Alternating Single arm DB OH lunge Right arm

Cash-Out

“Arm Candy”

3 Rounds

20 Empty Barbell Bicep Curls

30 Banded Tricep extensions

20 Empty Barbell Close grip Upright row

PERFORMANCE

Back Squat

3 x 3 @ 80-85% of your 1RM

5 second pause for each rep

resting as needed between sets

Metcon (Time)

3 Rounds for time:

33 Wall ball 20/14

22 Toe to bar

11 Power clean @ 115/75

Rest 2:00

2 Rounds for time:

22 Ab mat sit up ( GHD sit up Rx+)

11 Single DB box step over 24/20 @ 50/35
L1- 95/65