Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

free stretch

Clean Pull + Low hang squat clean (Weight)

Below the knee
Every minute on the minute x 10

5 sets @ 70%

5 sets @ 75%

Performance (3 Rounds for time)

3 Rounds of the following:

25/20 Calorie Row

20 Wall ball 20/14

15 HSPU ( DB STRICT PRESS x 15)

10 Deadlift 155/105

5 Power snatch

** 135/95

1:00 REST BETWEEN EACH ROUND

Growth Development (4 Rounds for reps)

4 Rounds for time:

20 Calorie Bike

15 DB Push Press

10 DB Hang Power clean

5 DB Dead lift ( BOTH HEADS of the DB have to touch the ground)

+ rest 1:00 between each set