CrossFit – Fri, Oct 28

Announcements

10/30 SUNDAY no OPEN GYM or BOOTCAMP

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Couch Stretch

Banded Hamstring stretch

Back Extensions x 3 sets of 15 Between stretching

GROWTH & DEVELOPMENT

Front Squat (Building to a heavy 6 Rep
+
3 Drop set of 6 @ 85% of above weight )

Metcon (Time)

2 Rounds for time:

8 Thruster 75/55

8 Burpee to plate

8 Hang Power clean

8 Burpee to plate

8 Shoulder to overhead

8 Burpee to plate

8 Front squat

8 Burpee to plate

PERFORMANCE

Front Squat (Building to a heavy 6 rep
+
Drop sets 3 x 6 Reps @ 85% of above )

Metcon (4 Rounds for calories)

Every 4 minutes, for 16 minutes:

2:00 on

5 Clean and Jerk 185/135

+ MAX CAL ON BIKE

2:00 off

L1- 155/105

L2- 135/95