Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

Prep-

10 banded walks each way

Frog stretch

Couch stretch

GROWTH & DEVELOPMENT

Back Squat

0-15:00

2 Rep max

+

2 drop sets @95%

Metcon (AMRAP – Reps)

20:00 Amrap:

8 Toe to bar

10 DB hang clean jerk (5/5)

14/12 cal row
Scaled:

8 knee raises/ sit up

PERFORMANCE

Back squat

0-15:00

2 Rep max

+

2 drop sets @95%

Metcon (AMRAP – Reps)

20:00 AMRAP

8 Toe to bar

10 DB hang clean jerk (5/5) 50/35

14/12 Cal Row