Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded good morning 15

Wall squat 15

Dead hang + scap pull ups :20 seconds 8-12 scap pull ups

X 2-3 sets

Growth & Development (Time)

3 Sets of the following:

21-15-9

Calorie row

12-9-6

Deadlift 135/95

2:00 rest

21-15-9

DB Thruster

12-9-6

Pull-up ( or 21-15-9 Ring row)

2:00 rest

Performance (Time)

3 Sets of the following:

3 Rounds

6 Thruster 95/65

7 Toe to bar

8 Pistol

9 Wallball 20/14

2:00 rest

3 Rounds

8 Hang power clean

7 Front squat

6 Front rack lunges

5 Chest to bar (2 BMU)

2:00 rest