Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

2x

Banded pull apart

Banded shoulder press

Wall squat

Pec stretch

Clean and Jerk (Emom 10
1 clean and jerk 70%

(Growth moderate weight) )

Metcon (4 Rounds for time)

Every 5:00 x 20:00

8 Hang power clean 135/95

10 Box jump 24/20

12 Calorie Bike

32 Double under (64 Single under)
115/85

95/65