CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 sets

1:00 ski erg

1/2 kneeling single arm DB press 8/8

Wall angels x 10-12

Kipping swings x 8-10

+ Kipping knee raises x 4-6 reps

GROWTH & DEVELOPMENT

Strict Press

Every 2 minutes x 12 minutes

( 6 Sets )

Strict press

x 2 Reps all hard challenging sets

Metcon (3 Rounds for time)

3 Sets-

15 Calorie Bike

20 Front Rack Lunges (75/55)

15 Box jump

+ 2:00 rest between

Each Set switch order of workout

PERFORMANCE

Strict press

Every 2 minutes x 12 minutes ( 6 sets )

Strict Press

Building up x 2 Reps

Metcon (Time)

For time:

1 Thruster 185/135

3 Toe to bar

1 Thruster

6 Toe to bar

1 Thruster

9 Toe to bar

1 Thruster

12 Toe to bar

1 Thruster

15 Toe to bar

1 Thruster

18 Toe to bar

1 Thruster

21 Toe to bar
L1: 165/115

L2: 135/95