CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 Bike

10/10 DB upright row

15 DB RDL

15 PVC pass thru

15 V ups

GROWTH & DEVELOPMENT

Bench Press (3,3,2,1,1 )

Every 2:00

Metcon (Time)

Buy in-

500m Ski

1-10

Bar facing burpee

10-1

Thruster 75/55

Buy out-

500m Ski

PERFORMANCE

Squat Snatch

Every 2:00 x 10:00 (5 Sets)

1.1 singles

Start @ 60% and asd 5-10 every 2:00

Metcon (AMRAP – Rounds and Reps)

Amrap 12:00

15 Chest to bar

12/9 Assault bike cals

9 HSPU
L1:

12 chest to bar

12/9 Bike

6 HSPU

L2:

12 Pull up

12/9 Bike

9 S2OH 95/65