Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

2x

Banded good morning 10-12

Back extensions 10-12

:30 ski

Banded hamstring stretch 1:00 each side

Deadlift (Every :90
5 reps x 5 sets @70% )

Growth (Time)

Teams of 2!!!

60 Calorie row

30 Back squat (from floor) 115/75

60 Calorie Bike

60 DB snatch

60 Calorie Ski erg

30 Hang clean and jerk

Performance (Time)

Teams of 2!!!

60 Calorie Bike

30 Snatch 135/95 Rx+ 155/105 -L1 115/75

60 Calorie Ski

30 Clean and jerk

60 Calorie row

30 Front squat