Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm up-

1:00 Bike

1:00 Ski

1:00 Double under

x 2

Banded walks x 10

Banded Thruster x 10

Pigeon stretch x :30 each side

x 2

GROWTH & DEVELOPMENT

Back Squat (5 Sets Building, Resting 2-3 between sets)

5 Sets of 3 Reps

Building to a heavy set of 3 for the day

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12/8 Calorie Assault bike

8 Push Press 95/65

4 Burpee box jump over

PERFORMANCE

Back Squat (Resting as needed between sets )

5 Sets of 1

Singles @ 88-92%

5 Second pause in hole

Metcon (Time)

4 Rounds of the following:

30/20 Calorie Row

60 Double under

3 Thruster @ 185/135

1:00 Rest between sets
Rx+ 225/155

Level 1- 155/105