Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 /side Couch stretch

2x

Wall squat x 10

DB Crossover S. leg DB RDL x 5/5

Pigeon stretch x :20 each Side

:15 second bike sprint

GROWTH & DEVELOPMENT

Back squat (20 minutes on the clock- resting as needed )

6 Sets of 2 Reps

60% x 2

70% x 2

80% x 2

85% x 2

85% x 2

90% x 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 Thruster 75/55

16 Front rack lunges

16 Calorie Ski erg

200m Run

PERFORMANCE

Back Squat (20:00 on clock- resting as needed )

6 Sets of 2 Reps

60% x 2

70% x 2

80% x 2

85% x 2

85% x 2

90% x 2

Metcon (Time)

2 Rounds for time:

1000m Run

15 Front squat 155/105

15 Clean and jerk
1000m= 200+ 800m

L1= 135/95

L2=115/75