Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Prep-

3 rounds

5 inch worm

25ft overhead stretch + lunge

10 Wall squat

15 pass thru pvc

GROWTH & DEVELOPMENT

Super set

RDL x 10 reps

Into

Barbell bent over row x 10 reps

Rest 1-2:00 between

X 4 sets

Metcon (Time)

4 Rounds for time:

15 Ski calorie

20 Front squat 75/55

15 Row calorie

20 DB alter. Snatch

20:00 CAP

PERFORMANCE

Snatch complex

Every 2:00 x 12:00

6 Sets

1 Muscle snatch

2 snatch balance

3 OHS

Build to heavy as possible for the day

Metcon (Time)

4 Rounds for time:

20 Wallball 20/14

30 Row Calorie

20 OHS 75/55

30 Double under

20:00 CAP