CrossFit – Wed, Feb 1

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike row or ski warm up

5:00 athlete choice stretch/ mobility

GROWTH & DEVELOPMENT

Bench Press (6 Sets of 5 Reps
Building off last week)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

21 Wall ball

18 Alternating DB Snatch

15 Knee raises ( ab mat sit up )

12 Box jump

9/6 Calorie Bike

PERFORMANCE

Bench Press (6 sets of 5 reps
building off last weeks weight )

Metcon (3 Rounds for time)

3 Sets-

30/20 Calorie Row

15 Chest to bar

3 Squat clean + 2 Front squat + 1 Jerk

Set 1= 70%

Set 2= 75%

Set 3= 80%

of your clean and jerk !

2:00 rest between sets