Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Into

2x

Banded pull apart

Scap pull ups + dead hang stretch

Wall angels

Wall squat

Child pose x :30

X 2

Snatch + Overhead Squat (Snatch + OHS + snatch + OHS
* all squat snatch , performed as clusters
Every 2:00 x 12:00
80-85% )

Snatch Grip Deadlift (Growth strength
– 0-8:00 building to a heavier set of 2! Than last week
+ 3×3 @ 90% of above rest as needed )

Performance (AMRAP – Rounds and Reps)

EMOM 10:00

Odd: hs walk x 50ft ( :30-:45 hs holds ) to make challenge free stand. Or wall facing shoulder taps

Even: 8-10 strict pull-ups (or reps you can perform without a band) can also band these for 10

@ 12:00

15:00 AMRAP

5BMU

10 HSPU

25 Double under

10 alternating pistol
Scaled-

10 chest to bar

3 Wall walks

25 Double under (5 ski or 50 single)

10 pistol ( assisted or to box)

Growth (AMRAP – Rounds and Reps)

Emom 10:00

Odd: 20 plank shoulder taps + :20 plank hold

Even: banded straight bar (pvc) lat pull down x 15-20 reps

@12:00

AMRAP 15:00

8 Calorie row

2 Wall walks

8 Burpee over rower

50 Single under (5 ski calorie )

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