Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

Banded shoulder stretch

Into

Banded lateral walks down and back

Single leg glute bridges 10/10

+ 10 double leg glute bridges

Pigeon stretch each side x 1:00

Challenge

Push Press (Every :90
3 reps building each set x 5 sets )

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (Every :90
4 reps @ 77-80% of 1RM
X 5 sets )

Growth/Challenge (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Wallball/ goblet squat

7 Box jump over/ step up over

7/5 Calorie bike

-3:00 rest-

7:00 AMRAP

21 Slamball

15 Shoulder to overhead 75/55…65/45

9/7 Calorie row
7:00 is pretty quick

Gotta push the pace and get semi uncomfortable here to get good work in!!

Go harder than usual on things like the bike or rower that you can control!

Performance (AMRAP – Rounds and Reps)

7:00 AMRAP

7 Front squat 155/105

7 BF Burpee

7 C2B pull-up

-3:00 rest-

7:00 AMRAP

7 Hang power clean 155/105

200m run

30 Double under
Barbell should be unbroken. If you can’t that’s ok, you just can’t reach the stimulus of this workout bc that’s too heavy for you. Scale down. Every movement should be unbroken if you are Rx+…. Barbell is 💯 unbroken so think of weights like this

135/95

115/85

Etc.