Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Prep-

:30 -1:00 each side pec stretch

5/5 Deep squat thoracic rotations

:30-1:00 PVC stripper stretch

20 Banded pull aparts

X 1 set

GROWTH & DEVELOPMENT

Strict press (Resting as needed between sets )

4 sets building each set

8,6,4,2

Heavy!

Push press (Resting as needed between sets )

4 sets

Building heavy each set

8,6,4,2

Metcon (4 Rounds for time)

4 sets:

12 Db thruster

9 Calorie bike

12 Db devil press

Rest 1:00 between each set

Dont pace. Push yourself. Go hard !

PERFORMANCE

Snatch Balance + OHS

Every :90 Building off rack

X 6 sets

Hang Power snatch

Emom 10:00 building

Metcon (2 Rounds for reps)

4:00 AMRAP

6 Power clean

6 Front squat

6 S2OH

@185/125

L1 155/105

L2 135/95

2:00 Rest

4:00 AMRAP

6 Power clean

6 Front squat

6 S2OH

@135/95

L1 115/75

L2 95/65