Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike row or ski erg

10 Air squat

15 Banded pull apart

10 Barbell Snatch grip bent over row

25 Double under

:20 Second hollow rocks

x3 sets

GROWTH & DEVELOPMENT

Bench Press (Every :90 x 6 sets
3 reps heavy sets )

Growth (Time)

5 Rounds for time:

200 Run

12 DB Front squat (dualDB)

6 DB Facing Burpee

PERFORMANCE

Snatch + Overhead Squat (Every :90 @ 85-90%
Squat snatch + 1 OHS x 6 sets )

Metcon (Time)

5 Rounds for time:

200m Run

12 Overhead Squat 135/95

L1: 115/75

L2: 95/