Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1 minute bike row or ski

20 Banded pull apart

1/2 Kneeling shoulder banded overhead retraction x 8 each side

Hanging scap pull up x 8

Banded front rack opener x :20 each side

GROWTH & DEVELOPMENT

Clean complex

Every 2 minutes x 12 minutes

2 Hang power clean

2 Front squat

2 Hang squat clean

Cannot drop barbell

Metcon (3 Rounds for reps)

AMRAP 5:00

3 Devil press

6 DB Thruster

9 Ski calorie

rest 1 minute

AMRAP 5:00

800m Run

in remaining time max SKI cals

rest 1 minute

AMRAP 5:00

3 Devil press

6 DB Thruster

9 Ski calorie

PERFORMANCE

Snatch Complex (Building every set to a heavy complex)

Every 2 minute x 12 minutes

2 Hang power snatch

2 Overhead Squat

2 Hang Squat snatch

cannot drop barbell

Metcon (5 Rounds for time)

5 Rounds for time:

Every 5:00

75 Double under

15 OHS 95/65

15 Box jump 24/20

20 Wall ball 20/14

*if you get capped in a round stop and restart at 3,2,1 go