Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Banded Shoulder Stretch

2 Sets

inch worm x 3

toe touch to sky x 10

Banded face pull on rig x 15-20

GROWTH & DEVELOPMENT and PERFORMANCE

Strict press (Every :90 seconds x 5 sets of 2 reps
@ 83% of 1RM

strict press x 2 reps )

Growth & Development (Time)

4 Rounds for time

10 DB S2OH

10 Box jump over

rest 3 minutes

4 Rounds for time

10 Bar facing burpee

8 Thruster 75/55 65/45

Performance (Time)

10 Rounds for time:

8 Ground to overhead 95/65

10 bar facing burpee

CAP 15:00