Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Rounds-

1:00 Bike row or ski

10 Push up

20 Plank shoulder taps

:30 Hollow Rock

25ft High knees, 25ft Butt kicks

50ft Banded Lat. Walks

GROWTH & DEVELOPMENT and PERFORMANCE

Shoulder Accessory (No Measure)

DB Single arm half kneeling Strict press 10/10

Elevated Banded face pulls 20

Elbow out DB Bent over rows 10/10

x 4 sets

Super set resting as needed

For time: (Time)

30 Deadlift 115/75

400m Row

30 Russian KB Swings

400m Row

30 Burpee box jump

400m Row

30 DB Snatch

PERFORMANCE

Clean and Jerk (Every :90 seconds
Low hang Clean + Clean and Jerk x 6 sets
4 @ 85%
2 @ 85% +++)

for the 85% ++  you can decide to build to something heavy or stay

For time: (Time)

40/30 Assault bike

30 Hand stand push up ( 30 Hand release push up )

30 Lateral Burpee

30 Hand stand push up ( 30 Hand release push up )

30 Power clean 135/95

1000m Row
Rx+

30 Strict HSPU – first set

30 Kipping HSPU – second set

SCALED-

15-20 HSPU