Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

2x

Banded pull apart

Banded Shoulder press

:10-15 seconds hand stand hold

Wall angels

Wall squats

+

2x

Barbell

Hang clean

barbell squat

barbell s2oh

barbell tall jerk

Clean Complex (Clean cluster + Jerk
1.1 + Split jerk
Building every :90 seconds x 6 sets )

Growth/Performance (7 Rounds for time)

6-7 Sets Depending how fast you move!

10 Push Press 115/85

10 American KB Swing 53/35

10 Box jump 24/20

2 Wall walk

1:00 rest between sets