Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

into

PVC work

+

HS hold x :15-20 seconds

Scap Pull ups x10

Kipping swings x10

Air squat x15-20

2 sets

Metcon (Weight)

3 Rounds for quality and weight:

12 DB Bench Press

8/8 Single leg KB RDL

12 Goblet squat

8/8 Bicep curl

8/8 DB Bulgarian split squat
for quality= don’t rush this … all perfect reps controlled and rest between

Metcon (Time)

3 Rounds for time:

3 Wall walk

9 American KB Swing 53/35

12 Front squat 95/65
Performance weight today if you notice ( rounds and reps are low so try to get as close to this as possible with keeping form)

Overhead Squat (Every 2:00
x 2 Reps Building to a heavy set of 2
( moderate load, do what feels good)
x 10:00 ( 5 sets ))

Metcon (Time)

3 Rounds for time:

5 Wall walk

10 Chest to bar ( 3 Ring muscle up )

15 Overhead squat 95/65