Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

+

Foam roll IT bands / quads

+

Couch stretch

Front Squat (Every 2 minutes for 12 minutes
6 Reps @ 65-68% of 1 RM )

Performance (Time)

4 RFT:

16 Chest to bar pull up

20 DB Snatch 50/35

16 Overhead squat

60 Double under

Growth (Time)

4 Rounds for time:

15 Calorie Ski erg

20 Deadlift 95/65

15 Burpee to plate

20 DB Dual hang clean and press