CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

12 Cal Row

20 Banded Pull apart

10/10 Clam shell

:20 Hollow body hold with plate or medball overhead

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GROWTH & DEVELOPMENT

Push Press

Emom 5:00

3 Reps @ Last weeks heaviest set

1:00 rest

Emom 3:00

3 Reps 5-10lb heavier than above
If you weren’t here last week it was a heavy set of 5 reps (try and go off that when choosing weight)

– so if it was 5, this shouldnt be failure weight

DOMINIC FEDERICO (Time)

21-15-12-9-6

Assault bike Calorie

GHDSU

DB Burpee Power Clean (2DB)

Athlete choice of weight

Rx- 50/35
Scaled-

27-21-15-12-9 ab sit up

** big class can sub Rowers

PERFORMANCE

Push press

Emom 5:00

3 Reps @ 70%

1:00 Rest

Emom 3:00

3 Reps @ 75%

DOMINIC FEDERICO (Time)

21-15-12-9-6

Assault bike Calorie

GHDSU

DB Burpee Power Clean (2DB)

Athlete choice of weight

Rx- 50/35
Toe-To-Ring can be subbed for GHD sit ups

21-15-12-9-6