CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

12 goblet squat

12 kbs

1 wall walk

+ :20 hold

:20 tuck hang

GROWTH & DEVELOPMENT and PERFORMANCE

Front squat

Front squat @70%

5 sets x 5 reps

SEAN MCCARTHY (Time)

10-1 Thruster 135/95

1-10 HSPU **

**HR Push up
Example-

10 thruster

1 hspu

9 thruster

2 hspu

8 thruster

3 hspu …..