Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

Prep-
2x
Wall angels x 12 reps
Deep Squat thoracic alternating stretch (6/6)
Indian Push up x 6

Mobility-
Banded shoulder work + Overhead prep for OLY lifts

Metcon (Weight)

Good morning * off rack

8 reps

into

Heels elevated (on plate) goblet squat

20 reps

x 4 sets resting 1-2:00 between sets

Metcon (Time)

2 Sets:

15 Burpee to plate 45#

20 Slam ball

30 Air squat

:90 second rest

10 Sumo deadlift high pull 65/45

20 Calorie Row

20 DB Alternating Hang clean and jerk

:90 second rest

Snatch (EMOM 8
80 % squat snatch )

Metcon (Time)

For time:

21-15-9

Calorie Row

Single arm Devil Press ( switch any time)

Toe to bar

:90 second rest

21-15-9

Snatch 95/65

HSPU (seated DB Z press)

Bike Calorie