CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Assault bike/row/ski

3 sets

PVC pass through 10-15

Banded lat walks 25ft each way

Wall squats 10-15

Strict pull ups x 5-8

2-3 sets

GROWTH & DEVELOPMENT

Metcon (3 Rounds for time)

Repeats:

350 Meter Ski

10 Double KB front rack lunges

10 Push up

10 S2OH 95/65

10 Double KB front rack lunges

350 Meter Ski

Rest 2:00 between sets

Accessory

10 Single leg glute bridges (each side)

10 1/2 kneeling land mine shoulder press (each side)

X 5 sets

PERFORMANCE

Metcon (5 Rounds for time)

5 Sets of the following:

6 squat clean

30 Wallball

9 Calorie Assault bike

Rest 2:00 between sets

@ 60/70/75/80/85% cleans each set heavier