Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

3-5 minutes mobility clients choice

into

Barbell warm up (performance)

GROWTH & DEVELOPMENT

Strength & Accessory

DB Bent over row 10 reps each side

Ring row ( feet elevated if possible) 8-10 reps

DB Bench press ( flat bench ) x 12 reps

Tricep DB Kickback x 12 reps each side

x 3 sets resting as needed ( do not rush these movements )

Metcon (Time)

5 Rounds for time:

20/16 Calorie Row

12 Wall Ball

8 Box jump or step up

PERFORMANCE

Squat clean (Every minute on the minute, for 12 minutes )

EMOM 12:00

1 Rep @ 80% w/ 3 Second pause at mid shin

Metcon (Time)

For time:

12 Bar muscle up ( 24 chest to bar)

12 Burpee box jump 24/20

100 Double under

9 Bar muscle up (18 Chest to bar)

9 Burpee box jump

75 Double under

6 Bar muscle up (12 Chest to bar)

6 Burpee box jump

50 Double under

3 Bar muscle up ( 6 Chest to bar)

3 Burpee box jump

25 Double under
Sub Ski cals-

10 Cals(100 dub)

8 Cals (75 dub)

6 Cals (50 dub)

4 Cals (25 dub)