Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm up 3:00 cardio or 400m jog

Into

Couch stretch

+

Wall squats x 10

Scap pull ups x 10

Air squat x 10

KB swing x 10

X 2

GROWTH & DEVELOPMENT

Front Squat (Every :90 seconds x 5 sets
Heavy set of 2 )

Metcon (Time)

16:00 on the clock:

500m Row

30 DB Thruster

30/20 Bike Calorie

30 DB Thruster

500m Row

in remaining time MAX plank hold (can rest when needed)

PERFORMANCE

Front Squat (Every :90 seconds
Set 1 @80% x 2
Set 2 @ 82% x 2
Sets 3/4/5 @ 85% x 3 reps )

Metcon (Time)

For time:

30-20-10

Hang power clean 115/85 …scaled 105/75, 95/65

Chest to bar pull up
Scaled chest to bar reps

20-12-8