Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 Bike

10 Wall angels

10 Wall squats

15 Banded face pulls

1;00 Ski erg

Metcon (Weight)

Good morning x 6 reps heavier than last week

Into

Front squat x max reps !!! With same weight as above

Into

Wall sit x 1:00 no hands on knees!!!

3-4 sets

Snatch (Every :90 x 8
90% of 1 RM )

Growth/Performance (Time)

For time:

800m Run

50 Thruster 45/35( barbell only- please don’t drop these)

25 Lateral Burpee over the bar (Rx+ 50 Pull up)