CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll

Pigeon Stretch 1:00 each side on box

Wall squats x 10-15 reps

Hamstring stretch 1:00 on each side

Wall squats x 10-15 reps

Frog Stretch 1-2:00

GROWTH & DEVELOPMENT

Back Squat (5×5 @ working weight resting 2-3 minutes b/w )

5 Sets of 5 Reps @ 75% of your 1RM back squat

resting 2-3 minutes between each set

Metcon (5 Rounds for calories)

5x 2:00 AMRAPS + 1:00 rest between each AMRAP

10 Front squat @ 115/75

5 Bar facing burpee

MAX CALORIES on Ass Bike

PERFORMANCE

Clean Complex

Every :75 x 12 sets

Clean Pull + Squat clean & Split Jerk

4 sets @ 80%

4 sets @ 82%

4 sets @ 85% 1rm c&j

Metcon (3 Rounds for time)

3 Sets of the following:

20 Calorie Row

14 Alternating Pistol

6 Box jump over 24/20

3 Squat snatch

65/75/85% of your 1RM snatch

2:00 between sets