CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

2x

Banded lat walks x 10/10

1/2 kneeling DB strict press 10 each side

10 GHDSU or plank walk out

10 ghd back extension

GROWTH & DEVELOPMENT

Deadlift (Rest as needed, heavy as possible waves )

Waves

Heavy

5-3-1 rest as needed between sets buildint

Heavier 5-3-1 rest as needed

Heaviest 5-3-1

Metcon (4 Rounds for time)

4 sets

200m run

15 knee raises or ab sit ups

12 right arm DB thruster

6 later burpee over DB

12 left arm DB thruster

6 lateral burpee over DB

1:00 between each set

PERFORMANCE

Clean (Building to 3RM)

3RM squat clean

** not touch n go building to max in > 15:00

Metcon (5 Rounds for time)

5 sets

200m run

12 toe to bar

12 Right arm DB thruster

6 lateral Burpee over DB

12 Left arm DB thruster

6 lateral Burpee over DB

1:00 rest between sets