Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3

Banded shoulder stretch

Partner PVC stretch :30 each 2x

()

Growth & Development (Weight)

Bulgarian split squats 12/12 x 2 DBs

1:00 Wall sit

:30 jump squat

Rest 1-2:00 x 3-4 sets

Metcon (Time)

3 rounds for time of:

400m Run

7 Deadlift 155/105

10 burpee laterally over barbell

14 (7/7) Single arm kettlebell thrusters

20 box jumps, 24-inch box/ step up
CAP 20:00

PERFORMANCE

Snatch pull + Low hang squat snatch (EMOM x 10:00
@ 75% of 1RM)

Below the knee

Nancy-ish (Time)

5 Rounds for Time:

400m Run/500m Row/0.7 Bike

15 Overhead Squats 95/65 Rx+ 115/75
Pick your poison ☠️ for cardio

CAP 20:00