Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

12 cal row ski or bike

:30 double under work

12 empty bar strict press

6 empty bar front squat

4 empty bar snatch balance + 2 OHS

:30 hollow rock

X 3 sets

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

8:00 Amrap

12/8 Bike

12 Hanging knee raises

8 Hang power clean

4:00 rest

8:00 Amrap

12/8 Ski

10 ab mat sit ups

6 Hang power clean to overhead

4:00 rest

8:00 Amrap

12/8 Bike

8 Hanging knee raises

4 Hang squat clean

@ 95/65

L1: 75/55

PERFORMANCE

Metcon (3 Rounds for reps)

8:00 Amrap

750/650m Row

In remaining time amrap

12 toe to bar

6 squat snatch

Rest 4:00

8:00 Amrap

750/650m Row

In remaining time amrap

10 toe to bar

5 squat clean

Rest 4:00

8:00 Amrap

750/650m Row

In remaining time amrap

8 toe to bar

4 OHS

Rx+ 155/105

Rx: 135/95

L1: 115/75