Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into couch stretch

Pigeon and banded hamstring stretches

Foam roll as needed

Front Squat (12:00 to build out a heavy single for the day )

Performance (3 Rounds for time)

Every 5:00 x 15:00 ( 3 Sets )

25/20 Calorie Bike

15 Hang power snatch 75/55

12 Bar facing burpee
Growth/Scaled

20/16 Calorie Bike

10 Hang power snatch 75/55

10 Bar facing burpee

CHALLENGE (Weight)

RDL

Heavier set of 2 – Build in 8:00

then

3 sets of 5 at 85% of max 2 reps

CHALLENGE (3 Rounds for time)

Every 5:00 x 15:00 ( 3 sets )

500m Row

15 Kettlebell swing

10 Burpee to plate