CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
5:00 Foam roll/ Mobility
5:00
:30 second bike
2-3 Pull up
5 Empty barbell thruster
2-3 burpee
GROWTH & DEVELOPMENT
Metcon (Time)
10:00 AMRAP
9/7 Calorie Assault bike
5 S2OH 95/65
10 Hanging knee raises/ AB-mat sit-up
3:00 Rest
3 Rounds for time:
10 Thruster 75/55
15 Dual bent over row
60 Single under ( 30 double under)
3:00 Rest
10:00 AMRAP
15/12 Calorie Row
6 Deadlift 155/105
6 Bar facing burpee
PERFORMANCE
Metcon (Time)
10:00 AMRAP
15/12 Calorie Row
6 Deadlift 255/185
6 Bar facing burpee
3:00 Rest
3 Rounds for time:
10 Thruster 95/65
15 Chest to bar pull up
30 Double under
3:00 Rest
10:00 AMRAP
12/9 Calorie Assault bike
5 Power clean 155/105
10 Toe to bar
Metcon (Time)
10:00 AMRAP
15/12 Calorie Row
6 Deadlift 255/185
6 Bar facing burpee
3:00 Rest
3 Rounds for time:
10 Thruster 95/65
15 Chest to bar pull up
30 Double under
3:00 Rest
10:00 AMRAP
12/9 Calorie Assault bike
5 Power clean 155/105
10 Toe to bar