Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3-5:00 Foam rolling / Stretching / Mobility

– lats, IT bands, upper and lower back, lacr. ball pecs, glutes Banded work



5 kipping swings

5 strict pull up or banded or ring row

10 Toe to rig, reverse crunches

5 Empty BB good morning into 5 back squat into 5 front squat


Barbell Bench Press (5 sets of 2 reps, resting as needed between sets )

5 sets of 2 Reps

HEAVY across for all sets

** so you will build to your first heavy working set and not count any sets prior till you feel this is heavy or more than last week

Metcon (Time)

4 Rounds for time:

15 Hanging knee raises ( as close to toe to bar as you can)

15 Burpee

12 Barbell Bent over Row 115/75

100 Single under

3 Wall walk

15 Burpee
Shitty forced reps are pointless, we’ve been seeing more of this lately. Drop the bar or piece of equipment regroup and hit full depth, strong good reps!!! You’re only hurting yourself


Clean Deadlift+ Hang clean pull+ Power clean + Front squat

Every :90 seconds x 6 sets building to heavy complex for the day

Metcon (Time)

Gymnastic/Aerobic –

4-5 Rounds

15 toe to bar

30 Double under

12 chest to bar

30 Double under


30 Double under

18:00 CAP
This is high skilled workout for those who can .. There would be zero benefits to scale this to different movements or single under

– If this is too much skill Growth and development workout today