CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike row ski 3:00

Into

Pec stretch 1:00 each side

Deep squat thoracic rotations x 10-20 reps

GROWTH & DEVELOPMENT

Push press

Every :90 seconds 6 sets of 2 reps

Heavier than last weeks 3’s

Metcon (4 Rounds for time)

Every 4:00 x 4 Sets

2 Rounds Cindy

5 Power clean 115/75

* Cindy- 5 pull up or ring row + 10 push up + 15 air squat

RX+ 135/95

PERFORMANCE

Bench Press

3 Sets of 10 reps @ moderate weight (heavy but not failing)

Every 3:00 x 9 :00

** start clock when eberyones at a reasonably heavy start

Metcon (4 Rounds for time)

MURPH PREP!

Every 4:00 x 4 Sets

2 Rounds of Cindy

5 Power Clean @ 155/105

RX+ 185/135

L1: 1-2Round @ 135/95

* CINDY- 5 Pull up + 10 Push up + 15 Air squat

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

@16:00

For time-

800m Run

:30 rest

400m Run

:15 rest

200m Run

:05 rest

100m Run

** scaled for cold morning crew 🙂

1000m Row

500m Row

250m Row

150m Row ** same rest times