Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

10 Calorie Bike row ski

10 Wall squat

15-20 Banded pull apart

10 Banded good morning

20 Alt. Plank shoulder tap

GROWTH & DEVELOPMENT

Front Squat (Every 2-3 Minutes )

4 Sets of 3 Reps

3 second pause in the hole for rep 1 + 2 reps no pause

80-85%

Metcon (Time)

3 Rounds for time:

200m Ski erg

20 DB Thruster @ 35/20-25#

@10:00

3 Rounds for time:

20 DB Deadlift @ same weight as above

200m Ski erg

PERFORMANCE

Front Squat

4 Sets of 3 Reps

3 second pause in the hole for rep 1 + 2 reps no pause @ 80-85%

Metcon (5 Rounds for reps)

5 Sets

2:00 on 1:00 off

6 Lateral Burpee over the bar

6 Hang Squat clean @ 225/155

+ MAX box jumps 24/20 in remaining time

L1- 185/135

L2- 155/105

*this should be done in 2 quick sets if not unbroken, so pick a weight where that’s the outcome