Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 mintues bike

Banded shoulder stretch

Child pose stretch

Couch stretch

GROWTH & DEVELOPMENT

Paused Front Squat (3 Rep front squat
1 second pause in each rep!
Heavier than last week

Every 2 minutes x 12 minutes )

Metcon (Time)

2 Sets of the following:

20/15 Cal Bike

25 Deadlift 95/65

15 Shoulder to overhead ( 2 DB )

25 Box jump

15 KB Swings

20/15 Cal Bike

rest 2:00 between sets

CAP 24:00

PERFORMANCE

Front squat + Split jerk

E2M x 12M
2 paused front squat 1 second in the hole for each + 2 Split jerk
2 Rep front squat w/ 1 second pause in each rep +

2 Split jerk

BUILDING every 2 minutes x 12 minutes

Metcon (Time)

2 Sets

20 DB OH Alternating Lunges

20 GHD sit up

10 OHS 95/65

rest 1:00 between sets

@ 10:00 – 20:00

Buy in 40 T2B

then amrap

7 Wallball

5 HSPU ( 1 Wall walk )

3 Cluster 135/95
Rx+

50Ft HS WALK

20 GHD

10 OHS 135/95

1:00 rest x 2

@10-20:00

Buy in 40 T2B

then AMRAP

7 Wall ball

5 SHSPU

3 Cluster 15/105

** SCORE IS TIME FOR FIRST SECTION