CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

+

10 KB swing

10 Goblet squat

25 double under

5 burpee

5/5 KB push press

x 2 Sets

GROWTH & DEVELOPMENT

Strict press/ Push press (Every 2 minutes for 12 minutes )

3 Strict press + 4 Push press

Building out for a heavy set

Every 2 minutes for 12 minutes

Metcon (Time)

For time:

15 Burpee

20 Calorie Bike

25 Shoulder to overhead 75/55

20 Calorie Ski

25 Front squat

20 Calorie Row

15 Burpee

PERFORMANCE

Hang squat clean to OH (Every :30 seconds x 20 sets ( 10:00) )

Every :30 seconds

Hang squat clean to overhead

5 sets @ 55%

5 sets @ 65%

5 sets @ 75%

5 sets @ 85%

Metcon (Time)

For time:

50 Double under

25/20Calorie Assault bike

25 Power snatch 95/65

25/20Calorie Ski erg

25 Front squat

25/20Calorie Row

50 Double under