CrossFit – Fri, Jan 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded Shoulder stretch

Pec stretch

into

Dead hang

Scap pull up

Kipping swing

Wall angels

Wall Squats

reps as needed for warm up

Growth & Performance (4 Rounds for weight)

A1. Seated DB Z Press x 15 Reps

A2. DB Dual Bent over Row x 15 Reps

Every 3:00 x 12:00

Growth & Performance (4 Rounds for reps)

0-2:30

15 Lateral Burpee

MAX CAL BIKE

4-6:30

15 Calorie Bike

MAX LATERAL BURPEE

8-10:30

15 Lateral Burpee

MAX CAL BIKE

12-14:30

15 Calorie Bike

MAX LATERAL BURPEE

Performance (AMRAP – Reps)

@ 17:00

AMRAP 8:00

6 Chest to bar

1 Squat clean 185/135

8 Chest to bar

2 Squat clean

10 Chest to bar

3 Squat clean

12 Chest to bar

4 Squat Clean

14 Chest to bar

5 Squat Clean

…….

155/105

135/95
GROWTH

@ 17:00

8 Hang squat clean

12 KB Swing

8 Push press 65/45