CrossFit

Announcements

Weightlifting Wednesday!!!! 5:30pm -All levels welcome
Weightlifting Sunday!!! 9:30am -All levels welcome

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Shoulder stretch

2x

Full can raises x 8 reps

Banded Internal and external rot. 8/8

Dead hang x :20 seconds

GROWTH & DEVELOPMENT

Squat clean

Every :90

1.1.1 Singles x 5 sets building up

* Don’t be scared here, we’ve been working the complexes for weeks now. Singles are much easier!!! BUILD

Metcon (3 Rounds for reps)

Pacing work-

0-3:00

400m Run

+ AMRAP Thruster 75/55

( scaled 200m )

1:00 rest

4:00-8:00

600m Run ( 400+ 200)

+ AMRAP Burpee box step or jump over

( scaled 400m )

2:00 rest

10:00-15:00

800m Run

+ AMRAP Ski Calories

( scaled 600m )

PERFORMANCE

Squat Snatch

Every :90 seconds

1.1.1 Singles x 5 Sets building

Metcon (3 Rounds for reps)

Pacing work-

0-3:00

400m Run

+ AMRAP Power clean 185/135

1:00 rest

4:00-8:00

600m Run

+ AMRAP Burpee box jump over 24/20

2:00 rest

10:00-15:00

800m Run

+ AMRAP Front squat
L1: 155/105

L2: 135/95