15
Sep
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3 minutes cardio
Prep- 2 sets of the following:
empty bar
x 10 push press
x 10 hollow rock
x 10 front squat
x 10 (5/5) DB cross over single leg RDL
x 10 thruster
Quad couch stretch x :30-1:00 each side
Brettzel Stretch x :30-1:00 each side
GROWTH & DEVELOPMENT
Metcon (3 Rounds for reps)
AMRAP 5:00,9:00,13:00
250m Row
30 DB Front squat x 2 DB
30 Box jump/ step up
30 Barbell Hang clean 75/55, 65/45
30 DB S2OH x 2 DB
rest 3:00 Between each amrap GOAL is to finish this completely by 13:00
PERFORMANCE
Metcon (3 Rounds for reps)
Metcon (3 Rounds for reps)
AMRAP 5:00,9:00,13:00
15/12 Cal bike
40 Wall ball 20/14
30 Cal Row
40 Shoulder to overhead 95/65
30 Power Clean 95/65
rest 3:00 Between each amrap GOAL is to finish this completely by 13:00