CrossFit – Mon, Apr 3

Announcements

Internal partner Comp. July 22nd! Sign up on whiteboard with your partner!

Tuesday 4/4

Open gym will increase from 6:30-8:30 to 6:30-10:30am! Coach will be there for 9:30(slightly late) hence open gym

Sunday 4/9 EASTER Gym will be closed

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

2 sets

Banded lateral walks

Banded air squat ( drive knees out with resistance ) 10 reps Bandedpull apart 15 reps

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Waves ~~
Every 2 minutes, for 12 minutes
10/8/6/10/8/6
Get after this! )

keep notes- every week you should be getting heavier

Metcon (4 Rounds for weight)

Every 2 minutes, for 8 minutes

4 Sets

100ft Farmers carry as heavy as possible

– KB, DB, Handle bars, whatever you make heaviest for YOU!
grip strength and core, this is walking with weight in hands, there is no skill involved here, just heart and grit so put in some work

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

12 minute AMRAP

3 Clean and jerk 95/65

6 Bar facing Burpee

9 Wallball

PERFORMANCE

Metcon (AMRAP – Reps)

12 minute AMRAP

3 Bar muscle up ( 6 Chest to bar pull-up)

6 Toe to bar

9 Wallball 20/14

24 Double under