Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Prep-

5 Half kneeling single arm KB press

10 Scap push up

20 Second hand stand hold ( plank hold )

Mobility-

Lower body

Athlete choice ( pigeon, couch, hamstring, banded walks etc. )

GROWTH & DEVELOPMENT

Back Squat

3 Rep max for the day

Drop sets

-5% and hit 3

-10% and hit 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

10 BBJO

400m Run

20 DB Hang clean and jerk (10/10)

PERFORMANCE

Back Squat

6 Rep max for the day

Drop sets

-5% and hit 6

-10% and hit 6

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:00

10 BBJO 24/20″

400m Run

20 DB Hang Clean and jerk (10/10 ) @50/35