Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Empty bar strict press 10-12

Into push press 6-8

Dead hang x :20

Kipping swings 8-10

Scap pull ups 8-10

Back extensions 10-12

X 2

Push Press (Every 2:00 x 12:00
3 Push press @ 80-82% )

Performance (Time)

21-15-9

Power clean 135/95

50 Double under

Chest to bar pull ups
Rx+

12-9-6

Power clean 175/125

1 Rope climb

Bar muscle up

Growth & Development (3 Rounds for weight)

Every 4:00 x 12:00 (3 Sets)

12-15 Barbell Rows (heavy)

20-25 Banded face pulls off rig

200m ski erg
Save barbell weight

Growth (Time)

30-20-10

Hang power clean 95/65..75/55

Bike calorie

Front squat