CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Prep-

15 Wall squat/ air squat (depending on mobility)

:20 pigeon each side

5-10 Empty barbell good morning

10 Empty barbell RDL

2x

GROWTH & DEVELOPMENT

Back Squat

In 15:00 establish a Heavy single for the day!

Metcon (Time)

5 Rounds for time:

250m Row

8 box jump

16 Kettlebell Swings

8 Calorie bike

8 Burpee

16 KB Goblet squat

PERFORMANCE

Back Squat

In 15:00 establish a Heavy single for the day!

Metcon (Time)

5 Rounds for time:

16 Pull up

250m Row

16 Wall ball

50 Double under

8 Chest to bar pull up (4 RMU)

8 Thruster 115/75