Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

2 Sets

1 min pec stretch

:30 rig dead hang

6-8 kipping swings

6 ring row + turn overs for those doing muscle ups

PVC Pass thru

PVC OHS

GROWTH & DEVELOPMENT and PERFORMANCE

Push Press (EMOM 8:00
5 reps @ 65% of 1RM x 8 sets )

Growth & Development (Time)

2 Sets of the following for time:

8 Thruster 75/55

8 Burpee box jump over

8 Hang power clean

8 Burpee box jump over

8 S2OH

8 Calorie Ski

8 Front squat

8 Calorie Ski

Performance (Time)

2 Sets of the following for time:

8 Hang power snatch 115/75

8 burpee box jump over

8 OHS

8 Burpee box jump over

8 Hang power clean

4 ring muscle up

8 S2OH

4 Ring muscle up

L1- 95/65

10 Chest bar