CrossFit – Fri, Aug 18

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

pec stretch

10 ring row

10 KB swing

10 Goblet squat

:20 hollow rock

x 2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Bench Press (6 Sets
Building off previous weeks
3-5 Reps
– resting as needed )

Growth & Development (Time)

2 Sets of the following:

400m Run

10 Burpee box jump

20 Calorie bike or row

:90 rest

400m Run

10 Deadlift 155/105 …135/95

25 KB swings

:90 Rest

Performance (Time)

2 Sets:

25 KB Swing

400m Run

10 Toe to bar

25 OHSquat 75/55

:90 rest

25 Box jump

400m Run

5 BMU ..10 Chest to bar

25 Calorie Bike or Ski

:90 rest