Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll (IT bands and quads)

Banded hamstring stretches

Pigeon stretch each side

Couch stretch

GROWTH & DEVELOPMENT

Back squat (Resting as needed between each heavy set)

Heavy 4 x 4 heavy as possible for the day

Metcon (Time)

6 Rounds for time:

12 DB Dual hang clean to overhead

8 Deadlift @ 60% of your 1RM

2 Wall walk

PERFORMANCE

Back Squat (Resting as needed between sets )

4 x 4 as heavy as possible working sets

Metcon (Time)

6 Rounds for time:

60 Double under

12-16 HSPU ** strict Rx+ 8-10

4 Squat snatch @ 60% of your 1RM
-Scaled DB dual strict press for HSPU x 15 reps (STRICT/ grinding weight )