CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes easy cardio

+

5 minute Client option warm up

+

2 sets

5 inch worm

100m Jog

100m Ski

5 Burpee broad jump

GROWTH & DEVELOPMENT

Squat Clean

EMOM 12:00

@70% of your 1RM 1.1 ( 2 singles within the minute)
** if you don’t have a max 70% is NOT maxing out and doesn’t mean grinding for the 2 singles

Metcon (Time)

For time:

21 Thruster 75/55

15 Calorie Ski

200m Run

x 3 Sets

PERFORMANCE

Split Jerk

EMOM x 12:00

@ 70-75% x 2 Reps **off rack

Metcon (Time)

For time:

21 Wall ball 20/14

18 Power clean 95/65

15 Chest to bar

400m Run

18 Wall ball

15 Power clean

12 Chest to bar

400m Run

15 Wall ball

12 Power clean

9 Chest to bar