CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Sets warm up-

1:00 ski

20 air squat

20 glute bridges

20 wall angel

5 snatch balance + 5 ohs pvc

10 behind the neck sots pvc

GROWTH & DEVELOPMENT

Back squat

Every 90 seconds

5 Sets

2 reps @85-90%

Metcon (AMRAP – Rounds and Reps)

19.1

This is a previous workout from 2019. Week 1 of the open

Rx-

15:00 Amrap

19 Wallball 20/14

19 Calorie Row

As many rounds as possible – scale the wallball to whatever you normally use

PERFORMANCE

Snatch/ Snatch balance/ OHS

Every 90 x 6 sets

Power snatch

Snatch balance

2 OHS

Build to heavy from 75%

Metcon (AMRAP – Rounds and Reps)

19.1

Previous workout from 2019 week 1!

Rx-

19 Wallball 20/14

19 Calorie Row