Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

10 calorie any machine

20 Banded pull apart

10 Wall squat

15 Plate ground to overhead

GROWTH & DEVELOPMENT

New Weightlifting

4 Sets

10-12 seated DB strict press

10-12 BB bent over row

25 Banded tricep extension

30 Medball russian twist

Metcon (AMRAP – Rounds and Reps)

15:00 Amrap

15/15 Single arm Russian KB swing

20 Step up

200m Run

PERFORMANCE

PP + SJ

Push press + Split jerk

2+2 reps

Every :90 x 5 sets

Building from 70-75-%

Metcon (AMRAP – Rounds)

5 RFT

20 Alt. DB snatch 50/35

30 Double under

400m Run (25/20 Assault bike)