Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400 Jog

Banded Hamstring stretch + Foam rolling

GROWTH & DEVELOPMENT

Front Squat

4 Sets of 2 Reps @ 85%

Every 2:00 x 8:00

Strength & Accessory

Seated DB Strict Press

Every :90 x 4 Sets

8-10 reps heavy as possible

Metcon (Time)

Every 6:00 x 4 Sets

12 DB Alternating Snatches

14/10 Calorie Bike

16 Wall ball

18/12 Calorie Row

PERFORMANCE

Front Squat

4 Sets of 2 Reps @ 85%

Every 2:00

Strict Press

Every :90 seconds

4 Sets of 4 Reps

heavy as possible for good reps

Metcon (Time)

Every 6:00 x 4 Sets

8 Burpee Bar muscle up

200m Run

8 Hang Cluster 115/75
BMU= 8 Burpee C2B

L1: 95/65