CrossFit

Announcements

Weightlifting Wednesday tonight 5:30-7:30pm 28th
4:30 class only for evening! Have fun 🤩

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5 minutes client choice of mobility, stretching etc.

+

3 minutes cardio

+

2 sets

6-8 Ring row

Jump rope x :30 seconds

15-20 Air squat

GROWTH & DEVELOPMENT

Strength & Accessory

4 Supersets of the following movements:

10-12 Barbell upright row ( empty bar, DB ok)

15-20 Barbell bicep curls

25-30 Banded Tricep extensions

Resting as needed between sets

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

14 Wall ball

30 Single under

14 Hang power clean 75/55

14/10 Assault bike calorie

PERFORMANCE

Squat Clean

EMOM 15:00 @ 75%

x 1 Rep wtih 3 second pause mid shin

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:00

12 Toe to bar

200m Run

8 Thruster 95/65

32 Double under