Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

into

1:00 pec stretch

4 Close grip push up

6-8 DB Floor press

:30 Plank

1 Wall walk

x 2-3 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Bench Press (Every 2:00 x 6 Minutes ( 3 sets )
4 Reps @ 90%
4 Reps @ 85%
4 Reps @ 80% )

Skull Crusher (Weight)

5 Sets of 4-6 Reps

Every :90 seconds x 5 sets

Try this with the barbell and see what weight we can add

For Time: (Time)

Group 1

100 Ft HS Walk

100 Double under

10 Bar muscle up

6:00 CAP

Group 2

30 Pull up

100 Double under

20 HSPU

6:00 CAP

Group 3

20 Calorie Ski

20 Push up

10 Wall walk

6:00 CAP