Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute Bike

into

2 sets

Banded Pull apart

Banded Good morning

Push up x 3-6 Reps

Down Dog x :30-1:00

Dead hang :10 seconds + Scap pull ups x 6

Hollow Rocks or Holds :20 seconds

Growth & Development (No Measure)

Barbell Front rack step ups 8/8 Each leg

into

Back Extensions 15-20 reps

wtd w/plate if possible

4-5 Sets

Metcon (Time)

For time:

15 Calorie Ski erg

5 Clean and Jerk 95/65

3 Wall walk

12 Calorie Ski erg

5 Clean and Jerk

3 Wall walk

9 Calorie Ski erg

5 Clean and Jerk

3 Wall walk

Squat Clean and Jerk (A. EMOM 5:00
Clean and Jerk
60/65/70/78/80%

B. Every 2 Minutes x 10:00
Clean + Hang clean + Front squat + Jerk Building off EMOM )

Performance (Time)

For time:

15 Chest to bar pull up

5 Deadlift 225/155

15 Toe to bar

5 Deadlift 225/155

12 Chest to bar pull up

5 Deadlift 225/155

12 Toe to bar

5 Deadlift 225/155

9 Chest to bar pull up

5 Deadlift 225/155

9 Toe to bar
Rx+ 20/15/10 reps