CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets-

1:00 any cardio equipment

10 Elevated Lunges 5/5

Elevated pigeon stretch :20 seconds each side

:20 second hold in bottom of Squat w/ KB

GROWTH & DEVELOPMENT

Back Squat

Building up to a heavy 8

no more than 3-5 sets

+

Drop sets

3 x 8 @ 85%

resting 2-3 minutes between

Metcon (No Measure)

3 Rounds

Every :90 seconds x 4 Stations

Station1- 40 Single under + 10 Deadlift 135/95

Station2- 250/200m Ski erg

Station3- 10 Burpee box jump over 24/20

Station4- 20 KBswing + 8/8 Single arm KB press
If you finish before :90 seconds is up rest remaining time

PERFORMANCE

Back Squat

Building up to a heavy 8 no more than 3-5 sets

+

Drop sets

3 x 8 @ 85%

resting 2-3 minutes between

Metcon (Time)

10 Rounds for time:

4 Thruster 95/65

6 Toe to bar

8 Lateral Burpee