CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike 3:00

Pigeon Stretch 1:00 each side

Banded Hamstring stretch 1:00 each side

GROWTH & DEVELOPMENT

Back Squat

6 Sets-

2 Reps @ each percentage below

1. 50%

2. 60%

3. 75%

4. 80%

5. 80%

6. 80%

Metcon (3 Rounds for reps)

6 minutes of work:

15/12 Bike

20 Burpee

20 Alt DB Snatch

+ in remaining time- MAX BIKE CALS

3:00 rest x 3 sets

PERFORMANCE

Back Squat

6 Sets

2 Reps @ each percentage below

1. 50%

2. 60%

3. 75%

4. 80%

5. 80%

6. 80%

Metcon (4 Rounds for reps)

4 minutes of work

10 Burpee box jump over

50ft HS walk ( 4 Wall walk)

200m Run

+ in remaining time- MAX WALL BALLS 20/14

2:00 rest between each round