CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets of the following:

100m Run

10 Back extensions or banded good morning

8 RDL

6 Bent over toe to reach to sky

1 Wall walk

GROWTH & DEVELOPMENT and PERFORMANCE

Snatch grip deadlift

Every 2:00

4 Sets of 3 Reps

building heavy as possible

Tempo 2 seconds down

+ Snatch Pull

Drop sets 3 Sets of 3 Reps Every 2:00 @ 90% of above weight ( No tempo )

Metcon (Time)

3 Rounds for time:

400m Run

21 Kettlebell swing 53/35

12 HSPU ( HRPU )