CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

Tabata

:20/:10

air squat

burpee

jump rope

x 3 Sets

GROWTH & DEVELOPMENT

Front squat (6 sets of 2 reps resting as needed between )

75% of last weeks all time high

2 reps @ 8 second pause in the hole!! X 6 sets

Good form, stay tight in that bottom position!

Metcon (Time)

3 Rounds for time:

40 Cal Row

40 Air squat

10 Burpee Pull-up
**Can’t pull-up just yet? No worries sub-

3 Rounds of:

40 Cal Row

40 Air squat

10 Burpee

10 Dual DB Bent over Row

PERFORMANCE

Front Squat (6 sets of 2 reps resting as needed )

6 Sets of 2 Reps

75% of 1 rep with 8 second pause on each squat

We are bringing % back down for these ones, stay tight and work for these!

Metcon (Time)

For time:

80 Double under

40 Wallball

20 Burpee pull – up

60 Double under

30 Wallball

15 Burpee pull – up

20 Double under

10 Wallball

5 Burpee pull – up