Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 assault bike or run

2 sets

:30 jumping jacks

:30 hand release push up

1:00 air squat

1:00 step back lunges

GROWTH & DEVELOPMENT

Metcon (Time)

8 Sets

12 DB Hang squat clean

12 DB Front rack reverse alternating lunges

12 Ring row

+ rest 1:00 between sets

Goal is to be as consistent as possible with each set

Rest 3-5:00 into

Row repeats

250m Row

1:00 rest between sets getting faster each one

X 4 learn to pace and figure out how to gage your speed and out put
Score is final time of 8 sets

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Amrap 12:00

10 Hang squat clean 95/65

10 Front rack reverse alternating lunges

20 Pull-up
Rx+ 135/95 C2BPull-up

Skills

3-4 Rounds @75-80% quality over speed

750m Row

2 Rope climb

12 GHD sit up

1 Rope climb
Scaled –

3-4 sets

750m Row

1 Rope climb

12 GHD sit up