Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Pec Stretch

Banded Shoulder

GROWTH & DEVELOPMENT

Strict Press

4 Sets of 5 Reps heavier than last week

Back Rack Walking lunges

3 Sets

8/8 Each leg

Heavier than last week

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

6 Hang Power clean 115/75

12 Bar facing Burpee

18 Wall Ball
The weight of the cleans should be light enough to go unbroken.

Rounds should be @ a sustainable pace

PERFORMANCE

Bench Press

4 Sets of 4 Reps

*Goal is continuous build each week

Metcon (Time)

20:00 CAP

2 Rounds for time:

50 Wallball 20/14

40/32 Assault bike calorie

30 Chest to bar

Push big sets where you can!!
L1: 20 Chest to bar

L2: 10 Chest to bar or pull up + 20 Ring row