Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

2 sets

10 scap pull up

5 Inch worm + Downward dog

15 Wall squat ( slow controlled, pause in bottom)

GROWTH & DEVELOPMENT

Strict press (Every 90 seconds )

Every :90 seconds x 3 Reps

building each set but not to failure

Metcon (Time)

4 Sets-

B1- 8 Ring row @ 30×1 tempo

B2- 8 Hand release push up

+ 1:00 rest

rest 5:00 into

5 Rounds for time:

15 Burpee to plate

15 KBS

PERFORMANCE

Overhead complex

Every 90 seconds

Push Press x 2 + Split Jerk x 1

6 sets building to something heavy

Metcon (Time)

4 Sets

B1. Seated DB Z press x 8-10 heavy reps

B2. Plank shoulder taps x 20 reps

1:00 rest

5:00 rest into

For time:

12-9-6-3

Front Squat 135/95

Burpee pull up