Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

200m jog

10 cal bike

200m jog

Wall squat x 12

Hand stand hold x 20 sec

Strict pull up x 4-6 reps

X 3 sets

GROWTH & DEVELOPMENT

Front squat (4 sets resting as needed )

4 sets

4 reps go off feel

As heavy as possible NO pauses

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:00

5 Burpee

10 Box jump over 24/20

15 Wall ball 20/14

30 Double under (60 Single)

PERFORMANCE

Front Squat (Resting as needed for 4 sets )

4×4

Go off feel Heavy!! No pauses
No longer than 20:00 on squats

Metcon (4 Rounds for time)

Every 4:00 x 4 sets (16:00)

6/4 Bar muscle up

6 Power snatch 135/95

12 HSPU

6 Power clean and jerk
12 chest to bar

6 power snatch 115/75

12 HR push up

6 power clean and jerk

** Goal is unbroken on everything