Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds EZ

10 cal Ski/Bike/Row

25 ft bear crawl

10 KB swings

10 air squat

+ 10-12 thoracic spine extension on foam roller x 2 sets

GROWTH & DEVELOPMENT

Back Squat (10:00 on the clock building up to a heavy single )

Metcon (Time)

5 Rounds for time

25/15 assault bike cals

15 burpees Time

CAP: 18 min

PERFORMANCE

Snatch (Complex
Every 2:00 x 5
Power snatch
Squat snatch
Snatch balance
2 OHS )

Metcon (5 Rounds for time)

Every 3:30 for 5 sets, of:


 12 Toes-to-Bar


6 Cleans, 115/75 lbs


60 Double under


6 Thrusters, 115/75 lbs

Rx+ 135/95