CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Prep-

Banded good morning x 10 wall

Squats x 10

PVC pass through x 10

Push up down dog x 5

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

15:00

9 Deadlift 135/95

12/8 Assault bike Cal

15 DB single arm Hang clean and jerk alternating sides every 5 reps

Squat Clean

@20:00

For Max Load-

Every 3:00 x 5 sets

4 squat clean (doesn’t have to be touch n go reps)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

15:00

9 OHS 135/95 … 115/75

200m Run

15 box jump 24/20

Snatch

@20:00

For Max Load-

Every 3:00 x 5 sets

4 squat snatch (doesnt have to be touch n go reps)