Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

Pec Stretch 1:00 each side

Banded Shoulder Stretch 1:00 each side

2x

3 Strict Pull up / 6 Ring row

3 Burpee no jump

6/6 Single arm American KB swing

GROWTH & DEVELOPMENT

Strength & Accessory

1,

A1. DB Standing strict press x 8 reps

A2. DB Single arm bent over row x 8 reps/side

A3. 20 Banded Face pulls

x 3 Sets Resting 1 min only between sets ( Super set 1-3)

2.

B1. Single leg DB split squat x 8 reps/side

B2. 50Ft DB walking lunge (25ft down and 25ft back)

B3. Banded Lateral walks (25ft down and 25ft back)

x 3 Sets Resting 1 min only between sets ( Super set 1-3)

Metcon (Time)

3 Rounds for time:

15 Burpee

15 Air squat

15 Kettlebell swing

SPRINT! 9:00 CAP

PERFORMANCE

Bench Press

4 Sets of 6 Reps

*Heavier than last week set of 8, we should be grinding these now and building for a max 6!!

Metcon (Time)

4 Rounds for time:

10 Burpee Pull up

15 Wallball **Unbroken

10 (5/5) Kettlebell Hang Snatch 53/35

SPRINT! 12:00 CAP