Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Banded front rack opener x :30 each side

8 HR push up

8 empty bar bent over row

8 empty bar RDL

6 empty bar tall clean

6 hang squat clean

6 push press

6 tall jerks

X 2 sets

Growth and Development (Weight)

4 sets

12/12 DB bent over row

20-30 Banded face pulls

12-15 Barbell or DB upright row

Resting as needed between each

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes

8 Burpee box jump over

20 Alt. DB snatch

15 Calorie Row

8 Burpee box jump over

PERFORMANCE

Squat Clean and Jerk (Every 2 minutes, for 12 minutes building
1.1 squat clean + 1 jerk )

Singles on squat clean – take time and build to a heavy set for the day

Metcon (3 Rounds for time)

Every 5 minutes, for 15 minutes

10 Burpee box jump over

20 Alt. DB snatch 50/35

50 Double under

10 Burpee box jump over