CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

+

2 Sets

Pigeon stretch :20 each side

Wall squat x 10 reps

Banded Pull Apart x 15 reps

Banded Good morning x 10 reps slow controlled

GROWTH & DEVELOPMENT

Back Squat

6 Sets of 2 Reps every 2:00 @ each percentage:

50

60

70

85

85

85

Metcon (4 Rounds for time)

4 Rounds

10 Burpee box jump over

250m Ski

20 Wall ball

Rest 1:00 between rounds

PERFORMANCE

Back Squat

6 Sets of 2 Reps Every 2:00 @ each percentage

50

60

70

85

85

85

Metcon (Time)

For time:

21 Bar muscle up

into

3 Rounds

10 Single arm Devil press 50/35

15 Box jump over 24/20
L1; 42 Chest to bar

L2: 50 Pull up