Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Couch Stretch 1 minute each side

Banded Hamstring stretch 1 minute each side

Foam Roll lats, back, IT bands 3-5 minutes

GROWTH & DEVELOPMENT

Strict pull up

Strict pull up – Banded ( light band ) 6-8 reps

into

Glute bridges x 20 reps controlled

5 Sets

Metcon (Time)

4 Rounds for time:

500/450m Row

12 Burpee over rower

15 Barbell hang clean and jerk 65/45

PERFORMANCE

Clean complex

Clean pull + hang squat clean + 3 Front squat

@ 70/75/80/80/85/85%

every 2 minutes x 12 minutes

Metcon (4 Rounds for reps)

AMRAP 3:00

3 Devil press

6 Burpee over DB

12 Wallball

1:30 rest x 4 sets