CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Split jerk

EMOM 15:00

@ 70% w/ 3 Seconds pause in dip before explosive rep! x 1 rep every minute

AGAIN this is 70% a manageable weight, not struggling at all for this or a grind

Metcon (Time)

For time:

1000m Row

30 Dual DB Devil press

30 Ring row

30 DB Burpee to clean

1000m Row

PERFORMANCE

Squat Snatch

EMOM 15:00

@ 75% w/ 3 second pause mid shin Every rep x 1 rep every minute

Metcon (Time)

For time:

750m/650m Ski erg

150 Double under

75 Single arm Devil Press 50/35 (switching however)

50 HSPU or HR-Push up

Done in waves for ski sharing