Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

Banded Shoulder stretch 1:00 each position

+

PVC pass through

wall squat

wall angels

Single arm DB ½ kneeling shoulder press

10 reps each

x 2

Push press + Split jerk (Push Press + 3 Split jerks
every 2 minute x 10 minute )

1 Push press + 2 split jerk

Metcon (Time)

4 RFT

20 DB snatches

400/350m Ski

200m Sandbag carry/jog

Clean Pull + Low hang squat clean (Weight)

Below the knee
EMOM x 8

85%

Metcon (Time)

3 Rounds for time:

15 Chest to bar pull up

400m Run

15 Toe to bar

30/22 Calorie Bike