Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
6 Burpee
10/10 DB upright row
6 Ring row
12 Hollow rocks
10/10 DB strict press
X 3
GROWTH & DEVELOPMENT
Super set
Strength accessory work:
4 sets
1/2 kneeling DB strict press 12/12
Barbell bent over row 8
Accumulate 1:00 plank
Resting as needed
Metcon (AMRAP – Rounds and Reps)
15:00 Amrap
10 Thruster 75/55
15 Ski
10 Power clean
15 Row
PERFORMANCE
Power clean + Jerk
Every :40 x 12 Sets @80%
1 power + 1 split jerk
Metcon (3 Rounds for reps)
Amrap 5:00
12 Thruster 95/65
12 Toe to bar
Rest 2:00
Amrap 5:00
9 OHS 115/75
9 Chest to bar pull up
Rest 2:00
Amrap 5:00
6 Power clean 135/95
6 Pistol