CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5:00 Bike

:30 Push

:30 Rest

rest 1:00 into

3:00 Max Calorie

GROWTH & DEVELOPMENT

Front Squat

Build to a heavy 6 Reps for the day in 5 attempts

+ Drop sets

3 sets of 6 @ 85% of above

Metcon (Time)

3 Rounds for time-

20 DB Hang clean and Jerk Alternating every 5 rep

10 Squat cleans @95/65

20 Burpee

200m Ski erg

PERFORMANCE

Front Squat

Build to a heavy 6 Reps for the day in 5 attempts

+ Drop sets

3 sets of 6 @ 85% of above

Metcon (Time)

For time-

Buy in 20 Burpee

+

75 Double under

11 Hang Squat clean thruster 155/105

7 Bar muscle up

20 Hand stand push up

7 Bar muscle up

11 Hang Squat clean thruster

75 Double under

+

Buy out 20 Burpee
L1-

135/95

14 Chest to bar

30 Hand release push up