CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 Cardio

Banded lateral walks x10 each direction

Banded good morning x 10

Wall squats x 10

Banded Face pulls off rack x 15-20 reps

GROWTH & DEVELOPMENT

Super sets Pull

Chinese DB Alternating Row 16 Reps

+

Chinese DB Dual Row x max reps ( lighter weight )

x 4 Sets Resting 2-3 minutes between sets

Metcon (Time)

4 Rounds for time:

250m Row

15 Dual KB Russian swing

15 Dual KB S2OH

250m Row

15 Barbell Bent over row 75/55

PERFORMANCE

Hang Squat Snatch

Every :90 seconds

1 Hang squat snatch + 1 OHS

Building by 5-10 lbs from 60% of your snatch x 6 sets

A: Metcon (4 Rounds for time)

4 Sets

15 Thruster 95/65

15 Burpee box jump

Every 3 minutes x 12 minutes

rest 3 minutes before B

B: Metcon (3 Rounds for time)

Every 3 minutes, for 9 minutes

30/20 Calorie Bike