Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3x
15/12 Row
15 Glute bridge
15 Banded pull apart
:30 Hollow hold
GROWTH & DEVELOPMENT
Front squat
3 Reps @ 80%
3 Reps @ 85% (weight we did last week)
2 Reps @ 90%
1 @ 90%
1 @ 90%
* For those yet to have a max the 90 should be challenging, but not a failed rep!
Metcon (Time)
4 Rounds for time:
30/20 Calorie row
20 KBS
30 Goblet squat (20 Wallball)
CAP: 18:00
PERFORMANCE
Front Squat
Resting 2-3 between sets
3 Reps @80%
3 Reps @85%
2 Reps @90%
1 @ 90%
1 @ 90%
Metcon (Time)
4 Rounds for time:
30 Cal row
20 Toe to bar
30 Wallball
CAP: 20:00