CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

250m row

5 inch worm

5 Indian push-up

:30 pec stretch each arm

10 hollow rocks into :20 hollow hold

X 2 sets

GROWTH & DEVELOPMENT

Hang power clean

Hang power clean @ knee

1.1 (2 reps singles ok) building x 2 sets both heavy working sets

Into

Emom x 1 hang power clean till failure

Metcon (Time)

For time:

1500m row

30 Burpee over rower

60 sit up

30 front squat 115/75, 95/65

PERFORMANCE

Hang power clean

1.1 singles @ knee @ 80-85% x 2 sets

Into

Emom x 1 hang power clean till failure

Metcon (Time)

For time:

1500m row

30 burpee box jump over 24/20

30 toe to bar

30 OHS 135/95, 115/75, 95/65