Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded shoulder stretch

Into

3 Rounds

6 push up to down dog

1:00 ski

15 air squat

30 Double under

6 kipping swings

3-6 strict pull up or 10 ring row

Metcon (3 Rounds for reps)

AMRAP 8:00

9 Power clean to overhead 75/55

15 Burpee box jump/Step up

21/18 Calorie bike

Rest 3:00

AMRAP 8:00

9 Deadlift 115/75

15 Double under (30 Single under)

21/18 Calorie ski

Rest 3:00

AMRAP 8:00

9 Shoulder to overhead 75/55

15 Ring row

21/18 Calorie Row

PERFORMANCE

Metcon (Time)

High skill day-

For time:

30 Pistol

50 HSPU

20 Pistol

50 Front squat 95/65

10 Pistol

50 Double under

@18:00

For time:

10 Bar muscle up (25 Chest to bar)

20 Squat snatch @ 75% of 1RM

30 Burpee box jump
If skills arent high level-

Scaled-

40 box pistol

75 HR push up

30 box pistol

50 Front squat 95/65

20 box pistol

50 Double under (100 single)

@18:00

10 Pull up

10 Ring row

10 Pull up

20 Squat snatch @75% of 1RM

30 Burpee box jump or step up