CrossFit

28
Jan

CrossFit

Announcements

❄️ ⛄️ Saturday class canceled ❄️ ⛄️

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2 Sets

Pec stretch x :30

Pvc pass thru x 15

Pvc OHS x 10

Wall angels x 15

Wall squat x 15

GROWTH & DEVELOPMENT

Back Squat

5 Sets of 4 @ 80%

Resting 1-2 between sets

Metcon (4 Rounds for time)

4 Sets:

12 Front squat 75/55

8 Hang clean

6 Reverse front rack lunge

250m Ski -pushhhh it!

Rest 2:00 between sets

PERFORMANCE

Overhead squat

Every :75 x 6 sets

2 reps @80-85% of max

Metcon (Time)

3 Rounds for time:

10 Squat clean

10 S2OH

@135/95

** CAP 8:00

Supposed to be uncomfortable , dont go too light – DONT BE SOFT 😊

Metcon (Distance)

@10:00-25:00

5 Sets Rowing

1:00 Row @ 5k pace

2:00 Row @ 10k pace

No rest