CrossFit – Fri, Aug 11

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

Pec door way stretch x 1-2:00

into

1x through

Wall squat

wall angels

Ring row

push up

15-20 reps split up anyway

Bench Press (6 Sets
Building from previous weeks
4-6 Reps resting as needed )

Growth & Development (4 Rounds for time)

4 Sets of the following:

8 Bike cal

8 Deadlift 115/75

8 Box jump step down/step up

8 Bike cal

1:00 rest between sets

push the pace each round – so every round gets faster, pace!

Performance (AMRAP – Rounds and Reps)

AMRAP 15:00

250m Row

12 OHS @ 95/65

12 Burpee box jump over

12 Wallball 20/14