Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

6:00 AMRAP

8 cal row/bike/ or ski

8 ring row

12 goblet squat

4 strict pull up 4 kipping swing

(Each round ** athletes who can add kipping, add chest to bar, add bmu where strict pull ups are)

GROWTH & DEVELOPMENT

Metcon (Time)

21-15-9

Deadlift 115/75

Box jump

15-12-9

Front squat 115/75

Assault bike cals

12-9-6

S2OH 115/75

6-4-2

Wall walk

CAP 20:00

Metcon (4 Rounds for time)

@ 25:00

Every 3:00

400m run x 4 sets

PERFORMANCE

Metcon (Time)

21-15-9

Deadlift 165/115

Pull up

15-12-9

Front squat

Chest to bar

12-9-6

S2OH

BMU

CAP 20:00

Metcon (Time)

Choose G&D @ perf weight or this scaled version if you can perform these gymnastic movements

21-15-9

Deadlift 155/105, 135/95

Pull up

15-12-9

Front squat

Chest to bar

12-9-6

S2OH

6-4-2

Wall walk

Metcon (4 Rounds for time)

@ 25:00

Every 3:00

400m Run x 4 sets