CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Jog as a group

Wall angels x 15-20 reps

Childs pose x 30 seconds

Door way stretch x 30 seconds each side

PVC pass thru x15-20 reps

x 2 sets

GROWTH & DEVELOPMENT

Strict Press

4 Sets of 4 Reps

HEAVIER than last weeks 5 sets 5!

YOU GOT THIS

Metcon (No Measure)

0-8:00 AMRAP

18 DB Snatch

9 Wallball

6 Burpee box jump

@ 12:00 – 18:00 ( AMRAP 6)

6 Assault bike calorie

3 Hang squat clean thruster @ 95/65

PERFORMANCE

Bench Press

Still BUILDING!

4 Sets of 3 Reps

AHAP! LETS WORK

Metcon (5 Rounds for time)

Every 4:00 x 20:00

3 Squat snatch 135/95

6 Lateral Burpee

50 Double under

200m Run
This is a workout where you can get faster every round! That should be the outcome and goal for this