CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 EZ Cardio

Stretch- pec, shoulders etc.

GROWTH & DEVELOPMENT

Strict Press

4 Sets of 3 Reps

Heavier than last week

Metcon (3 Rounds for time)

3 SETS

12/8 Calorie Bike

24 Box step over w/ Wall ball 24/20″

500m Row

24 Wall ball

12/8 Calorie Bike

Rest 3:00

PERFORMANCE

Bench Press

5 Sets of 2 Reps as heavy as possible

Metcon (Time)

5 Rounds for time:

5 Power Snatch 155/105

5/3 RMU
L1:

5 Rounds for time:

5 Power Snatch 155/105, 135/95

10 Ches to bar pull up