CrossFit – Wed, Sep 10

Announcements

SEPTEMBER is BRING A BUDDY MONTH!!!

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

PVC pass throughs OHS etc. PREP

into 2-3 sets

:30 scap circles

10 Kipping swing

EMPTY BB complex

5 Press

5 Push press

5 Push jerk

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every :90 seconds
5 Sets of 5 Reps @ 75% )

Performance (Time)

For time:

10-8-6-4-2

Push Press 115/85

Box jump over 30/24

REST 1:00 when complete

1,000m Row

Growth (Time)

15-12-9-6-3

Push Press 95/65..75/55

Box jump over/Step over 24/20

REST 1:00 when completed

1,000m Row

Challenge

Metcon (5 Rounds for weight)

Deficit RDL

Every :90 seconds 5×5

on 45# plate, controlled reps ** Heavier than last week is the goal

Challenge (Time)

21-15-9

DB Thruster

Box jump/Step up

Bike Calorie