Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

Prep-

10 -20 wall squat

:20 pigeon each side

Banded lat walks 10 each way

GROWTH & DEVELOPMENT

Front squat

4 sets-

3 Reps heavy each sets

Immediately into Back squat off Front Squat #

3 sets of 5 Reps @

80,85,90% of heaviest front squat above

Metcon (Time)

For time:

30 Front rack lunges

50 DB step ups

50 DB strict press

30 Thruster 75/55

PERFORMANCE

Front squat

4 sets-

3 Reps

Set 1 70%

Set 2 80%

Set 3 85%

Set 4 – AHAP

Immediately into back squat off Front squat #

3 sets of 5 reps @

85,90,95% off heaviest front squat

Metcon (Time)

For time:

30 Front rack lunges

50 DB step ups (single sb) 50/35

50 HSPU

50 Thruster 95/65

Rx+ 50 Strict HSPU