Great Woods Fitness & Performance – CrossFit

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Warm Up & Mobility

2x

1:00 bike row ski

10 Banded Shoulder press

20 Banded bi curls

15-20 Air squat

15-20 Banded pull aparts

5-10 Banded push ups

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

AMRAP 30:00

15 Plate thruster

15 Plate Ground to overhead

400m Run

15 Plate Overhead Lunges

15 Plate step ups

400m Row
Scoring- each round equals 62 reps ( run and row = 1 rep )

PERFORMANCE

Metcon (Time)

3 Rounds for time:

8/6 Bar muscle up

12 Deadlift 135/95

9 Hang power clean

6 Shoulder to overhead

+ 3 minutes rest

3 Rounds for time:

20 Chest to bar

12 Lateral burpee

9 Hang power snatch 135/95

6 Overhead squat

+ 3 minutes rest

3 Rounds for time:

60 Double under

12 Toe to bar

9/9 DB Hang clean and jerk 50/35

6 Calorie Ski erg