CrossFit

Announcements

Holiday weekend
Saturday 8:30am
Sunday 8am -10am open gym/also a posted holiday workout + weightlifting 9:30
NO Classes 7/4 on the Holiday!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike row or 400m Jog

20 Banded Pull apart

20 PVC pass through

Walking lunges down and back

Soldier kicks down and back

Banded lat walks down and back

15-20 Air squat

GROWTH & DEVELOPMENT

Front Squat

Every 2:00 x 3 Sets

3 Reps @ 85-88%

Seated Arnold Press

Every 2:00 x 3 Sets

8-12 Reps Seated on bench or box

Metcon (Time)

Accumulate 100 Wallballs

+ 100 AB mat sit up

Every 2:00 15/12 Calorie row

WORKOUT IS DONE WHEN WB and SITUPS are done( you can do this in any order )

PERFORMANCE

Front Squat

Every 2:00 x 3 Sets

3 Reps 85-88%

Strict Press

Every 2:00 x 4 Sets

5 Reps strict press, heavier than last week sets of 6

Metcon (Time)

20:00 CAP

4 RFT

500m/450m Row

15 Thruster 95/65

8/6 BMU

40 Double under

15 Chest to bar pull up
L1:

15 chest to bar (bmu)

15 pull up (c2b)