CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike (performance)

3:00 Row (Growth)

Prep-

Set up for Workout and perform-

2x

Empty bar front squat x 10

SHSPU x 5-10 (20 plank shoulder taps)

Box jump x 5-10

Pull-up/Chest to bar/BMU 3-8 ( 6-12 DB alt snatches)

GROWTH & DEVELOPMENT

Metcon (Time)

0-20:00:

3RFT

350m ski erg

30 Front squat @ 95/65

20 S2OH @ 95/65

L1: 75/55

Metcon (Time)

25:00-45:00:

2RFT

500m Row

30 DB step over (1 DB)

500m row

20 DB Snatches

PERFORMANCE

Metcon (Time)

0-20:00:

3RFT

90 Double under (20 Burpee)

30 Front squat

20 S2OH @ 115/85 (20 HSPU Rx+)

Metcon (Time)

25:00-45:00:

2RFT

25 Calorie A bike

30 Single DB step over 24/20″ @ 50/35

25 Calorie A bike

30 Chest to bar pull up (20 BMU Rx+)

or Sub- 30 DB snatches 50/35