CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5 minutes LAX ball/foam rolling

+

Barbell warm up

RDL

Power clean

Front squat

Push Press

+

Deadlift

Hang power clean

Front squat

Push Jerk

x 8-10 reps of each

GROWTH & DEVELOPMENT

Complex (Every two minutes, for 10 minutes)

Every 2:00 – barbell cycling

8 Deadlift

6 Hang clean *power

4 Front squat

2 S2OH

@ 60-65% of clean

Metcon (5 Rounds for time)

Every 4:00 x 20:00

15 KB Deadlift

30Ft KB Front rank walking lunge

50 Single under

15 KB swing

PERFORMANCE

Complex

Every 2:00- barbell cycling

8 Deadlift

6 Hang clean *power

4 Front Squat

2 S2OH

60-65% of clean
goal here is to breath!! we are working cycling as if you were in a workout SMOOTH IS FAST

Metcon (5 Rounds for time)

Every 4:00 x 20:00

15 S2OH 95/65

30 Double under

15 KB swing 53/35

200m Run