CrossFit

Announcements

OPEN GYM Wednesday 7/20 and Friday 7/22 6:30-7:30am ONLY ***NO 7:30-8:30***

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

8 Calorie bike

8 DB Strict press into 8 DB Front squat

15-20 Banded Pull apart

8 V-Ups

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat

Every 2:00 x 10:00 ( 5 Sets )

2 Reps Starting at 85% and build to a heavy double for the day
** for those who don’t have a max to go off, just go rogue and hit something heavy for the day ! 😊

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CHRISTIAN FINCK (Time)

5 Rounds for time:

15/10 Calorie Assault Bike

5/4/3/2/1 Bear Complex

95/65, 115/75, 135/95, 155/105, 175/125

**Descending Reps, with increasing Weight every round

Ex: First round 5 Reps @ 95/65 , Last round 1 Rep @ 175/125
Rx+:

115/75

135/95

155/105

185/135

225/155

L1:

75/55

95/65

105/75

115/85

135/95