CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row or ski

15 KB Swing

5 Burpee

15-20 Banded pull apart

x 2-3 Sets

into

BARBELL WARM UP

GROWTH & DEVELOPMENT

Clean Deadlift + Hang squat clean

EMOM 12:00

1 rep @ 75% of your 1RM

Metcon (4 Rounds for time)

Every 5:00 x 20:00 (4 Sets)

2 Wall Walk

10 Hang Clean + Jerk @ 75/55

50 Single Under

12/8 Calorie Bike

PERFORMANCE

Snatch

Build to a heavy single in 8:00

@ 10:00

30 Snatches for time:

10 @ 115/75

10 @ 135/95

10 @ 155/105

Metcon (4 Rounds for time)

Every 5:00 x 20:00 (4 Sets)

20/14 Assault Bike Calorie

10 Hang Power Clean 155/105

50Ft HS Walk

L1: 135/95 + 5 Wall walk

L2: 115/75 + 3 Wall walk