CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row ski or 200m Run

10 Wall angels

10 Kipping swings ( controlled hollow- arch staying tight )

15-20 PVC pass through

6-8 Back extension into :15 Seconds soreson hold

GROWTH & DEVELOPMENT

Super sets

Standing DB Strict Press Single arm 12/12 HEAVY

Barbell bent over Row 12

Plank hold 1:00

x 4 Sets resting as needed

Metcon (4 Rounds for time)

Every 6:00 x 24:00 ( 4 Sets )

12 Calorie Row

10 DB x 2 Box step over

10 Calorie Bike

6 Hang Squat clean thruster 75/55

PERFORMANCE

Split Jerk

Every :90 Seconds x 5 Sets @ 75-80%

x 2 Split Jerk off rack ( can re-rack and re-set if needed )

Metcon (Time)

10-20-30-20-10

Toe to bar

OHS @ 115/75
Scaled- Knee raises @ 95/65