Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

Banded pull apart

PVC pass through

Air squat (controlled pause)

KB RDL’s single leg

8 Cal any machine

Push up to down dog

Hollow rocks

Squat Clean and Jerk (Every 2:00 x 6 sets
Squat clean + jerk + squat clean + jerk
Done as clusters :20 between each clean and jerk

Building to a heavy double )

Performance (4 Rounds for time)

4 Rounds for time:

20 Wallball 20/14

10 Hang power snatch 95/65

15 GHDSU

2 Rope climb
Scaled-

30 slam balls for GHD

15 Ring row for rope climb ( foot elevated = more challenging)

Growth (4 Rounds for time)

4 Rounds for time:

20 Wallball

10 alt. DB snatch

30 slam ball

15 Ring row