CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 bike

12 Air squat

15 banded pull apart

20 alt dead bugs

GROWTH & DEVELOPMENT

Bench/ Split squat

DB bench x 15 reps @ 20×1

Into

DB split squat x 12/12

X 4-5 sets

Metcon (2 Rounds for time)

2 For time:

20 Ski Calorie

20 Wallball

20 Hang power clean

20 Front Squat

20 S2OH

20 Ski Call

Rest 3:00 x 2

PERFORMANCE

Hang clean

EMOM 6:00

Buy in each minute – 25 Double under

+ 2 Hang squat clean

Building in 6 sets

Hang snatch + OHS

@ 8:00 – 14:00

EMOM 6:00

Buy in each minute – 5 Lateral burpee

+ Hang squat snatch + 1 OHS

Metcon (Time)

For time:

20 Box jump

20 Calorie Bike

20 Clean and jerk 95/65

1:00 rest

50 Wallball

20 Calorie Bike

20 Front squat

1:00 rest

20 Box jump

20 Calorie Bike

20 Thruster