Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3-5:00 athlete choice mobility

Into

Emom Warm-up

Row/Burpee

12:00

1. 8 Cal row

2. 8 Burpee over rower

GROWTH & DEVELOPMENT

LINDSEY BRIGGS (3 Rounds for reps)

3x 8:00 Amrap

1.

20 Wallball

10 Burpee box jump over

50 Double (100Single under)

-2:00 Rest-

2.

20 Alt DB Snatch

10 Devils Press (5/5)

50 Double (100Single under)

-2:00 Rest-

3.

20 KB Swing

10 Goblet Squat

50 Double (100Single under)

PERFORMANCE

LINDSEY BRIGGS (3 Rounds for reps)

3x 8:00 Amrap

1.

20 Wallball

10 Burpee box jump over

50 Double under

-2:00 Rest-

2.

20 Alt DB Snatch 50/35

10 Devil press (5/5)

50 Double under

-2:00 Rest-

3.

20 KB swing 53/35

10 Goblet squat

50 Double under