Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
2:00 ski
2:00 bike
2:00 row
Foam roll ** Focus lats, upper thoracic
GROWTH & DEVELOPMENT
Metcon (No Measure)
EMOM 20:00
1. 15 Front squat 75/55
2. Row 200/150m
3. 15 Hang power clean 75/55
4. 10-15 HRPU
PERFORMANCE
Metcon (No Measure)
EMOM 20:00
1. 15 OHS 75/55
2. 200/175m Row
3. 15 Hang Power snatch 75/55
4. 10-15 HSPU (10-15 HRPU)