CrossFit

Great Woods Fitness & Performance – CrossFit

Softball fundraiser tonight! Come watch us make a fool of ourselves ⚾️ 🥎

Warm Up & Mobility

Cardio warm up x 3:00

Banded Shoulder stretch

Snatch Pulls + Muscle snatch + Snatch Balance + OHS BB warm up as group

GROWTH & DEVELOPMENT

Back Rack Step up

3 Sets of the following; resting 2-3 minutes between sets

8/8 Per leg

Slightly heavier than last week, remember to stand up completely before touching second foot

+

DB Tripod bent over rows 8/8 heavy as possible

( we will perform these in superset fashion )

Metcon (Time)

For time:

2 Wall walk

400m Run

2 Wall walk

500m Row

2 Wall walk

400m Run

2 Wall walk

500m Row

2 Wall walk

400m Run

2 Wall walk

PERFORMANCE

Overhead Squat

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

5 Reps ( same as last week, trying to get slightly heavier )

Metcon (Time)

5 Sets of the following- Every 3:00

9 Toe to bar

9 Front Squat @ 135/95 …115/75

36 Double under ( 9 Lateral Burpee )

Rx+

10 Sets of the following:

3 Ring muscle up

9 OHS 115/75

CAP 15:00