CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

AMRAP easy pace x 5

10 DB S2OH x Dual light weight

10 DB Alternating Single arm Snatches

5 burpee

10 Air squat

20 seconds bike hard pace

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

Repeats:

8 Front squat 95/65

12 Bar facing

8 S2OH

12 Box jump or step up

2:00 rest between x 6 Sets

** 95/65 DOES NOT have to be used if you cannot perform with this weight efficiently This is unbroken and moving!

PERFORMANCE

Metcon (6 Rounds for reps)

Repeats:

10 OHS 95/65

12 Bar facing Burpee

20/15 Assault bike calorie

2:00 rest between x 6 sets