Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

3 Sets

10-15 Wall squat

10-15 Banded good morning

10-15 Banded thruster

Leg swings each direction 10 each way

GROWTH & DEVELOPMENT

Front Squat (Resting as needed between sets)

3 Sets of 3 Reps @ 85% of last weeks heaviest set @ 50×1 tempo each rep

into

Back Squat

3 Sets of 3 Reps @ 75% of your Max back squat @ 3 seconds pause in each rep ( no double bouncing :))))

Metcon (3 Rounds for time)

3 Sets of the following:

21 Calorie Row

15 Ab mat sit ups

6 Burpee box jump or step up

3 Clean to Overhead

2:00 rest between sets GO HARD

Set 1- 80% C&J

Set 2- 85% C&J

Set 3- 90% C&J

PERFORMANCE

Front Squat

3 Sets of 3 Reps @ 85% of last weeks heaviest set @ 50×1 tempo each rep

into

Back Squat

3 Sets of 3 Reps @ 75% of your Max back squat @ 3 seconds pause in each rep ( no double bouncing :))))

Metcon (3 Rounds for time)

3 Sets of the following:

21 Calorie Bike

15 Toe to bar

6 Burpee box jump 24/20

3 Squat clean and jerk

2:00 rest between sets

Set 1- 75% C&J

Set 2- 80% C&J

Set 3-85% C&J