Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

Banded Shoulder stretch 2:00 each side

Pec stretch

GROWTH & DEVELOPMENT

Push Press

Every :90 seconds

5 sets of 3 Reps heavier than last week

Metcon (4 Rounds for time)

Every 7:00 x 28:00 (4 sets)

200m Run

12 DB Hang power clean (2DB)

12/8 Cal Bike

12 Dn Alt lunges (2DB)

200m Run

PERFORMANCE

BTN split jerk + OHS

Jerk + 2OHS

Building in 12:00

Max Set

Metcon (Time)

For time:

800m Run

Into

5RFT

5 squat snatch 135/95

15 Chest to bar

45 Double under

Into

800m Run