Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio into

2 Sets

Banded good morning 10

Banded overhead press 10

Barbell RDL X 8-10

Barbell strict press x 8-10

Ring row x 6-8

Plank shoulder taps x 10 total

Snatch + Overhead Squat (Every 90 seconds
1 squat snatch + 2 OHS @ 77-82% x 6 sets )

Snatch Grip Deadlift (0-6:00
Quick build 2REP MAX

@ 7-10:00
Emom @85% of heaviest 2!!!
3 sets of 2 )

Performance (3 Rounds for time)

3RFT

10 deadlift @ 225/155 135/95 11575

10 box jump 24/20

50 Double under

5 BMU (10 C2B)

15 HSPU

Growth (3 Rounds for time)

3 RFT

12 S2OH 75/55 65/45

10 Box jump

50 Single under

12 Ski calories

2 Wall walk