CrossFit

Great Woods Fitness & Performance – CrossFit

3:00 cardio

1:00 each side couch stretch

1:00 each side pigeon stretch

:20 on :10 off x 6 sets

Double under work

Every :90 seconds at moderate build just to touch on these lifts and get reps in @65-70%

3 RFT

10 power clean 75/55

12 bar facing burpee

3:00 rest

3 RFT

100 Single under (50 Double)

12 Burpee box jump 24/20

Every :90 seconds x 8 sets build up from 60%

Squat clean + Front squat + Split jerk

+ Squat clean and jerk

3 RFT

10 Power snatch 95/65

12 Bar facing burpee

3:00 rest

3 RFT

10 Chest to bar pull up

50 Double under