Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

12 cal row ski or bike

10 Barbell RDL

10 goblet squat

10 v-ups

GROWTH & DEVELOPMENT

Front squat

Every 2:00 x 8:00

4 sets of 5 reps @ 75%

Metcon (Time)

4 Sets

400m Row

5 Hang power clean @95/65

15 air squat

5 S2oh 95/65

15 Cal Ski

2:00 Rest between sets

PERFORMANCE

Front squat

Every 2:00 x 8:00

4 sets of 5 reps @75%

Metcon (Time)

4 Sets

20/15 Assault bike

5 Power clean

10 Wallball

5 S2OH

400m Row

2:00 Rest between sets

Rd1. 95/65

Rd2. 105/75

Rd3. 115/85

Rd3. 125/95
Scaled-

75/55

85/65

95/75

105/85