CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio warm up

+

Banded pulls x 20-30 reps

Banded Hamstring stretch x :30 seconds to 1:00 each side

Lateral Banded walks x 10 each way

Leg Swings x 10 each direction

GROWTH & DEVELOPMENT

Russian Step ups (4 sets Resting 1-2 minutes between each se )

4 Sets

DB Russian step ups x 12 reps each side

These should be a rind and challenging – feel that crunch when you bring your knee up

Metcon (No Measure)

4 Rounds for time:

1:00 No push up burpee

1:00 Plank hold

1:00 Ring Row

1:00 Air squat

1:00 Rest

PERFORMANCE

Back Squat (4 Sets resting as needed between sets )

4 Sets of 6 Reps @ 75-80%

3 second pause in the bole for each rep

resting 2-3 minutes between each set

Metcon (Time)

3 Rounds for time:

20 DB Hang clean and jerk ( 10/10)

10 Lateral Burpee over DB

200m Run

15 Box jump 24/20

20 DB Alternating Snatches 50/35

200m Run