CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes easy pace

into

Pec Stretch 1-2 minutes

Pigeon stretch 1-2 minutes

Deep Thoracic Squat rotations 5 each side

PVC Pass thru , OHS, Shoulder mobility

GROWTH & DEVELOPMENT

Glute Ham Raises/Barbell Glute bridges

3 Sets Super set

Glute ham raises on GHD x MAX REPS ( failure)

into

Empty Barbell glute bridges x 15

Reps

– Rest as needed into

6x –

:30 seconds hollow rock

rest :30 seconds

Metcon (Time)

4RFT

20 DB Alternating Snatches

400/350m Ski erg

200m Sand Bag Carry/Jog

25-50#

(rain, sub Rower for 200m Carry @ 400/350m)

GROWTH & DEVELOPMENT

Overhead Squat (Every 2 minutes for 16 minutes )

7 Reps @ 65%

5 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 90%

1 Rep @ 90%

1 Rep @ 90%

Every 2:00 for 16:00

Metcon (Time)

3 RFT

15 Chest to bar

400m Row

15 Toe to bar

30/22 Calorie Assault bike