Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Foam roll

3 Sets of the following

1:00 Bike

12 Wall squat

15 Banded pull apart

:20 each side banded front rack opener

:20 Hanging from pull up bar

GROWTH & DEVELOPMENT and PERFORMANCE

Front squat (Every 2:00 x 10:00 )

5 Sets of 3 reps @ 80% of 1RM

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

2 Ring muscle up

4 Box jump step down @30/24

6 Power clean 135/95

8/6 Assault bike calorie

L1:

6 Chest to bar

4 Box jump step down @24/20

6 Power clean 115/75

8/6 Assault bike calorie

Growth:

8/6 Ski calorie

4 Box jump 24/20

6 Hang power clean @95/65

8/6 Row calorie