Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 cardio + 3 minutes foam roll

6:00 AMRAP easy warm up

10 Empty bar hang clean

10 KB swing

5 Burpee

10 Goblet squat

10 Step up

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 30:00 ( 10 Sets )

1. 6 Alt. DB HC&J + 6 ring row

2. 8 Box jump + 10 Ab sit up

3. :20 Second Assault bike ( hard) + 10 Goblet squat

PERFORMANCE

Metcon (No Measure)

EMOM 30:00 ( 10 Sets )

1. 3 Power clean + 8 Back Squat

2. 3 DB Burpee box step over + 6 Toe to bar

3. 20 Double under + 10 Wall ball
135/95