Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike

5:00 amrap style easy zone 1

:30 high knees

5 push up to downward dog

10 Air squat

GROWTH & DEVELOPMENT

Metcon (Time)

30-20-10

Sand bag front squat

Sand bag facing burpee

into

30-20-10

Alternating DB snatch

Box jump

into

30-20-10

Cal Row

S2OH @ 75/55

PERFORMANCE

Metcon (Time)

30-20-10

Thruster 95/65

Bar facing Burpee

into

30-20-10

Alternating DB Snatch 50/35

Box jump 24/20

into

30-20-10

Cal Row

HSPU ** S2OH 95/65