CrossFit – Fri, Jul 28

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

2 Sets

3 push up

3 inch worm

:20 child pose

15 Banded pull apart

:20 Pec stretch

10-15 ring row

GROWTH & DEVELOPMENT and PERFORMANCE

Bench Press (All heavy sets
resting as needed between each set
6 sets of 6-8 reps )

Growth & Development (3 Rounds for time)

Every 5:00 x 3 Sets

15 Calorie Row

10 Burpee over rower

5 Push Press 95/65

5 Hang clean

5 Push press

Performance (AMRAP – Rounds and Reps)

15:00 AMRAP

30 Double under

8 hang squat clean thruster 115/75

12 Calorie Bike

30 Double under

12 Wall ball 20/14