CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Long jog easy 400-800m or Assault bike

Hip Flow Mobility Work

Hold in lunge for :30-1:00

Deep Squat hold for :30-1:00

Pigeon hold :30 -1:00

GROWTH & DEVELOPMENT

Front Squat

3 Sets of 3 Reps @ 80-90 of your heaviest

3 seconds pause in hole for each rep

Metcon (Time)

3 Rounds for time:

20 Air squat

15 Hang Power Clean 75/55

10 Burpee

5 Jumping Pull-up or Banded

400m Run CASH-IN

400m RUN CASH-OUT

PERFORMANCE

Front squat

3 Sets of 3 Reps

@ 80-90

3 second pause for each rep

: Metcon (Time)

3 Rounds for time:

20 Wall ball

15 Chest to bar

10 OHS 135/95

5 BMU

400m Run CASH-IN

400m Run CASH- OUT
Scaled-

20 Wallball

15 Pull up

10 OHS 115/75 , 95/65

5 Chest to bar