CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 bike

Banded good morning x10

Single leg DB crossover RDL x6/6

DB air squat x 10 @20×1

GROWTH & DEVELOPMENT

Snatch grip deadlift

0-10:00 building to a tough set of 4 @ 20×1

+ every 2:00x 3 sets of 4 @90% Of above keeping tempo 20×1

Metcon (Time)

3 Sets of the following:

200m Row

10 Slam ball

5 Burpee box jump over

200m Run

1:00 rest

200m Run

10 DB thruster

10 Hanging knee raises (t2b)

10 Cal Ski Erg

1:00 rest

PERFORMANCE

Snatch grip deadlift

0-10:00 building to a tough set of 4 @ 20×1

+ every 2:00x 3 sets of 4 @90% Of above keeping tempo 20×1

Metcon (Time)

3-4 Sets

200m Run

5 S2OH 135/95

5 Burpee box jump over 24/20

200m Row

1:00 rest

15/12 Bike cal

35 Double under

5 OHS 135/95

200m Run

1:00 rest

@ increasing pace each set!