CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

+

2 sets

5 big inhale/exhale in position xPec Fly Stretch w/ light weight in each hand (laying with back on bench weights in both hands .. think about snatch position while doing this opener)

10-15 Banded face pulls

5 behind neck strict press + 5 OHS (pvc or empty barbell)

GROWTH & DEVELOPMENT

Squat Clean (Every minute on the minute, for 12 minutes)

EMOM x 12:00

1 Rep @ 75%

Metcon (Time)

3 Rounds:

400m Run

15 Plate Ground to overhead 45/25

20 DB Dual front squat

15 Plate Ground to overhead

20 DB Dual Thruster

PERFORMANCE

Split Jerk (Every minute on the minute, for 12 minutes )

EMOM x 12:00

x 2 Reps @ 80% of your 1RM Jerk

Metcon (Time)

3 Rounds:

20 Toe to bar

400m Run

20 Front Squat 95/65

40 Double under

20 Thruster