30
Apr
CrossFit – Fri, May 1
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 cardio
Into
Pec stretch
Into
Banded press
Air squat
Banded good morning
Walking lunges 2x 10-12 reps of all
Bench Press (Every :90
5×5 @ 65% )
Performance (Checkmark)
A. Every 3:00
12 Thruster 95/65
12 Lateral burpee
Max bike calories
X 3 (no rest here)
2:00 transition before B
B. Every 3:00
12 Deadlift 135/95
12 Box jump over
20 Run
X 3 ( rest remaining time)
Growth (Checkmark)
A. Every 3:00
10 Thruster 75/55
10 Lateral burpee
Max calorie Row
X 3 ( no rest here)
2:00 transition rest before B
B. Every 3:00
10 Deadlift 115/75
10 Box step over
20 Run
X 3 ( rest remaining time)