Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike

Banded Lat walks

Pigeon Stretch , Couch Stretch

GROWTH & DEVELOPMENT

Front Squat

2 Sets of 4 Reps HEAVY

2 Sets of 2 Reps HEAVY

1 Rep HEAVIEST

** going off last weeks and previous build numbers #

Resting as needed

Metcon (3 Rounds for time)

Every 8:00 x 24:00 ( 3 Sets )

20 Box jump or Step up

15 Wall ball

15 Box jump or Step up

12 Alternating DB Snatch (heavy for you)

10 Box jump or Step up

9 Alternating DB Hang Clean and Jerk ( each Side ) = 18 total

PERFORMANCE

Front Squat

4 Reps @ 85% x 2 Sets

2 Reps @ 90% x 2 Sets

1 Rep @ 95%

Resting as needed

Metcon (3 Rounds for time)

Every 8:00 x 24:00 ( 3 Sets )

20 Box jump

15 Toe to bar

15 Box jump

12 Toe to bar

10 Box jump

9 Toe to bar

L1: 12,9,6 T2B

L2: 10,8,6 T2B