Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Cardio
Banded shoulder
Pigeon stretch
GROWTH & DEVELOPMENT
Metcon (Weight)
Bulgarian split squats 10/10 (DB’s)
+ 1:00 wall sit
Rest as needed x 3 sets
Metcon (Time)
3 RFT
3 Squar clean 95/65
6 Burpee box jump
9 Front squat
200m Run
15 Calorie row
35 Single under (18 Double under)
PERFORMANCE
Snatch pull + Low hang squat snatch (Every 1:00 on the 1:00 x10
@ 70% )
Below the knee
Metcon (Time)
3RFT
3 Snatch squat 155/105 … 136/95…115/75
9 HSPU
12 Chest to bar
200m Run
18 Calorie row
21 Double under