CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded Shoulder Stretch

Pec Stretch

+

2 sets

10 PVC pass thru

10 KB swing

5 Push up

10 Ring row

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

Every 8 minutes x 32 minutes

15/10 Calorie Bike

20 Wall ball/ goblet squat

15/10 Calorie Row

20 Ground to overhead 75/55, 65/45

PERFORMANCE

Snatch (Every :90 x 6 Sets )

Every :90 seconds

5 Lateral Burpee

+

1 Squat snatch

*building each round until you’ve reached something heavy for the day

x 6 Sets

Metcon (4 Rounds for time)

Every 6 minutes x 24 minutes

8 Ground to overhead 95/65

8 Chest to bar pull up

8 Box jump over

45 Double under

8 Hand stand push up

8 Overhead squat
Rx+

8 Ground to overhead 95/65

4 Bar muscle up

8 Box jump over

45 Double under

8 Deficit HSPU 2″

8 Overhead squat