30
Sep
Crossfit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 cardio
Prep-
10 PVC pass thru
10 OHS
X 2
20 Banded pull apart
20 alternating shoulder tap
x 1
Couch stretch x 1:00 each side
GROWTH & DEVELOPMENT
Clean complex
2 Hang squat clean + 1 Front squat
Every :90 x 8 sets build
Metcon (4 Rounds for time)
Every 4:00 x 4 sets
12/10 Assault bike cal
8 Power clean 95/65
10 Burpee box jump
PERFORMANCE
Snatch Complex
1 muscle snatch, 2 hang squat snatch, 3 OHS
Every :90 x 8 sets build out
Metcon (Time)
Randy with a Twist
75 Power snatch for time 75/55
Every minute starting with 0 perform 5 lateral burpee 😜