Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Partner PVC Stretch

Metcon (Weight)

Supersets

RDL x 8 Reps heavier than last week

DB bent over rows 8/8

Banded face pull off rack x 20 Reps

4 Sets

Metcon (Time)

20 Barbell front rack lunge s (each side) 75/55

40 push-up s

75 mountain climber s

40 shoulder taps (each side)

40 Medball sit up

75 Slam ball

40 front squat

40 Alt. DB hang snatch

CAP 25:00

Snatch pull + Low hang squat snatch (MAX for the day
Every 2:00 x 6 Sets )

Below the knee

Metcon (Time)

20 CAP

6 Rounds for time

6 Barbell overhead lunges 95/65

10 Lateral Burpee

6 hang squat snatch

10 Calorie Bike

Rx+ 115/75