Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

2x

Banded pull aparts

PVC pass thru

PVC OHS

Wall squat

x 10-15 reps each movement

GROWTH & DEVELOPMENT

Back Squat

Every 2-3 minutes on your own time

10 @ 60%

8 @ 65%

8 @ 70%

6 @ 75%

Metcon (4 Rounds for reps)

3:00 on 1:00 off x 4 Sets

200m Run

12 DB Thruster

MAX burpee over DB x (first 2 sets)

MAX Ski Calories X (second 2 sets)

PERFORMANCE

Hang Squat Snatch

3 Rep max Every 2:00 x 12:00 ( 6 attempts )

MAX all from hang, CANNOT drop Bar!

Metcon (4 Rounds for reps)

3:00 on 1:00 off x 4 Sets

200m Run

15 Thruster 95/65

MAX Bar facing burpee x (first 2 sets)

MAX Double under x (second 2 sets)