Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded lateral walks 25/25ft

Glute bridges 12 reps

X 2

Couch stretch x 1:00 each side

GROWTH & DEVELOPMENT

Front squat

5 Sets

X 5 reps @ 65% across

Metcon (AMRAP – Reps)

10:00 Amrap

3,6,9,12 etc.

Clean + Jerk 75/55

Hanging Knee Raises

PERFORMANCE

Front squat

5 sets

X 5 reps @ 65%

Resting as needed

Metcon (AMRAP – Reps)

10:00 Amrap

3,6,9,12. …. etc.

Clean + jerk @135/95

Toe to bar

** @ Open pace! Hold yourself accountable. If you have a no rep, no rep yourself !!! Make this one hurt