CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets of the following:

15/12 Cal Ski

15 DB Romanian Deadlift ( toes ups)

10/10 Half kneeling DB strict press

20 Alt. Lunge

:30 Hollow Body hold

3 sets of 3 Muscle snatch @ light weight ( heavier than workout weight to warm up )

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

6 Sets of the following:

24 Calorie Row

12 DB Snatch

8 Burpee box jump over

12 Thruster 75/55

Resting 2:30 Between sets

PERFORMANCE

Metcon (6 Rounds for time)

6 Sets of the following:

24 Calorie Row

8 Power snatch 95/65

8 Burpee box jump over 24/20

8 Overhead squat 95/65

Resting 2:30 between sets