Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Couch stretch

Banded front rack stretch

Wrist stretch

Calf stretch

Front Squat (Every 2:00
6 reps @ 60%
6 reps @ 65%
6 reps @ 70%
6 reps @ 70%
)

Performance/ Growth

Front Squat (Every 2:00
4 reps moderate weight )

Challenge

1 extra set for this group

Performance (Time)

3 RFT

12 Overhead squat 95/65

12 Toe to bar

12 Box jump 24/20

12 Hang power snatch

12 HSPU

36 Double under

Challenge/ GROWTH (Time)

4 RFT

12 Thruster 75/55

8 Lateral burpee

12 Box jump/ step up

24 KB Swing