Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

2x

banded pull apart 15-20

banded front rack opener :30 each side

empty bar tall cleans 4-6

bar front squat 6-8

inch worm 3-5

burpee 4-6

GROWTH & DEVELOPMENT

Hang Power Clean

Metcon (Time)

3RFT (sprint)

20/15 Calorie Bike

25 Kettlebell swings

rest 5:00

3RFT

15 Ski erg

15 DB Thruster

15 Burpee over DB (lateral)

15 Medball sit ups

PERFORMANCE

Power Clean

In 12:00 Build up to a heavy 3 REP MAX POWER CLEAN

1.1.1 these will be done in singles

Metcon (Time)

40 Squat clean @ 90% of above weight **

**every minute on the minute 5 Burpee box jump 24/20

Metcon (Time)

Resting 5:00 from previous workout

For time:

30 Toe to bar

20 Alteranting Pistol

1000m Cal Row