Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Prep-

10 Goblet squat

10 Russian KB swing

3-5 inch worm

5 Burpee

:30 machine (row/ski/ bike)

2-3 sets

GROWTH & DEVELOPMENT

Split Jerk

EMOM:

Jerk drive + split jerk

Metcon (Time)

3RFT:

600m Row

30 DB Front squat (dual)

15 Burpee over DB (facing)

()

PERFORMANCE

Clean complex

Every 2:00 x 12:00 (6 sets)

Clean pull + squat clean + hang squat clean + split jerk

Building from 70% C&J

Metcon (Time)

3RFT:

30/25 Calorie Assault bike

20 Toe to bar

15 Power Snatch 95/65