CrossFit – Fri, Nov 4

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3 minutes

+

Pigeon, Couch, Hamstring stretches

GROWTH & DEVELOPMENT

Front Squat (Building to a heavy set of 5
+
Drop sets
3 sets of 5 @ 85% of above )

Metcon (5 Rounds for time)

Every 3 mintues x 15 mintues ( 5 sets )

:30 AMRAP Shoulder to overhead 75/55

+

250m Row SPRINT, rest remaining time

Metcon (AMRAP – Rounds and Reps)

5:00 AMRAP

150m Row

5 Burpee

PERFORMANCE

Front Squat (Building to a heavy 5
+
Drop Sets
3 sets of 5 @ 85% of above )

Metcon (5 Rounds for time)

Every 3 minutes x 15 mintues ( 5 sets )

:30 AMRAP Shoulder to overhead 95/65

+

75 Double under, rest remaining time

Metcon (AMRAP – Reps)

5:00 on the clock

2,4,6,8,10,12,…..

Hang Power clean 95/65

Front squat