Great Woods Fitness & Performance – CrossFit

Warmup:

Cardio

into

Shoulder stretch

Barbell warm up

Strict press

Push press

Tall jerk

Strict press in jerk split

8-10 reow empty bar x 2 sets

Split Jerk (Emom x 10
1 rep something heavy across !)

Metcon (5 Rounds for time)

10 Thruster 75/55

10 Burpee box jump

10 Calorie Ski

every 4:00 x 20:00

Clean and Jerk (Emom 10
@ 65% )

Metcon (5 Rounds for time)

5 Clean and jerk 135/95, 155/105, 175/125, 185/135, 205/145

5 Bar muscle up (12 Chest to bar)

50 Double under

Every 4:00x 20:00
L1- 115/75, 125/85, 135/95, 155/105, 175/125

L2- 95/65, 115/75,125/85, 135/95, 155/105