Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

10 glute bridges

10 hollow rock

8 good morning

8 RDL

1:00 any cardio

Squat Clean and Jerk (Every 1:15
2 squat clean + 1 split jerk
@ 80-85% )

Performance/Growth (Time)

50-40-30-20-10

Medball squat clean 20/14

Medball sit up