Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Warm up sets

12 Calorie row

20 Banded pull apart

15 Wall squat

5 – 10 V ups

GROWTH & DEVELOPMENT

Push Press

8 sets of 2 Reps

Moderate weight but heavier than last weeks set of 3 !

Metcon (Time)

For time:

750m row

Into

3 Rounds for time:

20 Wallball

10 Burpee box jump

5 S2OH @95/65

PERFORMANCE

Push press

5 sets of 3 @70%

Rest 1:00-1:30 between sets

Into

3 sets of 2 @75%

Rest 1:00-1:30 betweens sets

Metcon (Time)

For time:

900/800m Row

Into

5 Rounds for time:

20 Wallball

10 Hang power clean @155/105

135/95

115/80