Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Rounds @ warm up pace-

1:00 bike row or ski

10 Push up

20 Plank shoulder taps

:30 Hollow rock or hold

25ft down high knees + back butt kicks

50ft Banded lateral walks

GROWTH & DEVELOPMENT

Metcon (Weight)

4 Sets not for time:

DB Single arm strict press 12/12

Elevated banded face pulls x 20-30

Elbow outSingle arm DB bent over row 12/12

PERFORMANCE

Snatch pull + 2 Squat snatch (Every :90 seconds x 6 Sets )

1 Pull _+ 2 Snatch

Metcon (Time)

For time:

30 HSPU ( 20 Scaled)

30 Lateral Burpee

30 HSPU ( 20 Scaled)

30 Deadlift 185/135

1,000m Row
HSPU Scaled- 30 Hand release push up or box push up

Metcon (Time)

For time:

30 Wallball

15 Calorie Bike

30 KB Sumo Deadlift High pull

15 Calorie Bike

15 Burpee box jump

15 Calorie Bike

30 DB Snatch