Great Woods Fitness & Performance – CrossFit

Warm up

3:00 Cardio

Banded shoulder stretch

Free stretch

Squat Snatch (Every :90
6 sets of 2 reps @ 80% )

GROWTH & DEVELOPMENT

Snatch Pull (Every :90
6 Sets of 3

** goal is working on perfect set up from floor hitting positions )

Metcon (5 Rounds for reps)

5 Rounds

2:00 On / 1:00 Off

8 Power Snatch 115/85

8 Burpees

Max Double Unders

Growth

5 Rounds

2:00 On / 1:00 Off

8 Power clean @ 95/65

8 Burpee

Max Calorie Ski erg