Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike

+

2-3 Sets

12 Wall squats

:20 each side calf stretching

** Empty bar

10RDL ( snatch grip)

8 Snatch high pull

6 Snatch balance

4 OHS

GROWTH & DEVELOPMENT

Front Squat (3 Sets, resting as needed between sets )

3 Sets

3 reps all with 5 second pause in hole 85-90% of 1RM

Metcon (Time)

3 Rounds for time:

400m Run

21 Kettlebell swing 53/35

12 Burpee

PERFORMANCE

Front Squat (3 sets, resting as needed )

3 Sets

3 reps all with 5 second pause in the hole 85-90% of 1RM

Metcon (Time)

3 Rounds increasing weight each set:

10 Lateral burpee

15 Toe to bar

30 Double under

5 Squat snatch @ 70/75/80%