Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

2 Sets

12 Wall angels

5 Indian push up

12 Air squat

12 Ring row

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every :90 seconds
5 Sets @ 80% of your 1 Rep Max
3 Reps for 5 sets )

Growth & Development (4 Rounds for time)

Every 5 Minutes for 20 Minutes

15/12 Calorie Row

9 Ring row

15 Single DB Step up

9 Single DB Devils press

Performance (2 Rounds for time)

2 Rounds:

9 Power snatch

11 Chest to bar

9 Power snatch

11 Toe to bar

9 Power snatch

3:00 rest between sets

Round 1: 115/75

Round 2: 95/65

L1: 95/65…75/55

Rx+: 135/95 …115/75

9 Bar muscle up ( sub for chest to bar )