CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio of choice

+

10 banded face pull

10 banded overhead press

5 inchworm

3 bounding broad jumps

x2 sets

+

Athlete barbell warm up into lifts

GROWTH & DEVELOPMENT

Push press + Split jerk

1 Push press + 1 split jerk

E:90 seconds x 6 sets

Metcon (Time)

5 sets:

12 Cal Assault B.

8 Burpee

12 Wallball / goblet squat

8 KBS

12 Cal Ski

1:00 rest between sets

25:00 CAP

PERFORMANCE

Clean complex

Squat clean + C&J

@ 85% E:90 seconds x 6 sets

Metcon (Time)

3 RFT:

65 Double under

15 OHS 95/65

15 burpee box jump over

35 Calorie row

15 HSPU

15 Thruster

CAP 25:00