Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

Elevated Lunge x 10 each side

Elevated Pigeon each side

GROWTH & DEVELOPMENT

Back Squat

Every 2-3 minutes

6 Sets x 1 Rep

@

50/65/75/85/92/100+++++

Goal today is for a PR or to hit 100% of your max

Metcon (4 Rounds for calories)

Repeats-

3:00 on

2:00 off x 4 Sets

20 Dual DB Clean and Jerk ( from ground not hang )

10 Burpee over DB

+ MAX calorie Bike in remaining time
PUSH THE CALORIES

PERFORMANCE

Back Squat

Every 2-3 minutes

6 sets x 1 Rep

@ 50/65/75/85/92/100++++

GOAL is to hit 100% or max out!

Metcon (4 Rounds for calories)

Repeats

3:00 on

2:00 off x 4 Sets

20 Wallball 20/14

10 Burpee box jump over 24/20

+ MAX Calorie Row in remaining time