Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Shoulder mobility- Banded Shoulder stretch

3:00 Cardio

Pigeon stretch + banded lateral walks 1-2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2:00 x 10:00
5 sets of 2 reps @ 85% )

Growth & Development (Time)

1000m Row

into

3 Rounds for time

10 Dumbbell Hang squat clean

15/10 Calorie bike

10 Dumbbell S2OH

** try and go heavier on DB even if you have to break up sets

Performance (Time)

1000m Row

into

3 Rounds for time:

10 Hang squat clean 155/105

15/12 Calorie bike

10 S2OH

L1: 135/95

L2: 115/75