CrossFit

Announcements

Weightlifting Class Wednesday 10th @ 5:30pm ** no 5:30 CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

into banded shoulder 1:00 each position

2 sets

Wall angels x 10-15

Superman x 5-10

Pec stretch x :20 seconds each side

GROWTH & DEVELOPMENT

Push Press (12:00 MAX Push Press )

MAX 1 REP

12:00 to establish a heavy single for the day

Metcon (4 Rounds for time)

4 Sets of the following:

350m Ski Calorie

10 Pull-up *banded ok ( 15 Ring row)

10 Thruster 75/55

5 Bar facing burpee

10 Calorie Assault bike

Resting 2:00 between sets

PERFORMANCE

Push Press (12:00 MAX Push Press )

Max 1 REP

12:00 on the clock to establish a heavy single for the day

A1. : Metcon (Time)

For time:

40-30-20-10

Alternating DB Hang Clean and Jerk 50/35

15-15-15-15

Burpee Box Jump

10:00 TIME CAP

A2.: Squat Clean + Front Squat

@ 13:00- 18:00

MAX COMPLEX

squat clean + front squat