CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 Cardio

12 Alt lunges

8 Burpee to plate

12 Plate ground to overhead

GROWTH & DEVELOPMENT

Metcon (5 Rounds for reps)

6:00 Amrap

8/6 Cal R ow

12 Wallball

2:00 rest

6:00 Amrap

8 Push up

12 DB S2OH

2:00 rest

6:00

Amrap

50 Single under

20(10/10) DB HC&J

2:00 rest

6:00 Amrap

8/6 Cal Bike

6 BBJO

2:00 rest

8/6 Cal Ski

8 Hang squat clean

PERFORMANCE

Metcon (5 Rounds for reps)

6:00 Amrap

2 Burpee BMU (5 Burpee pull up )

12 DB alt. Snatch 50/35

2:00 rest

6:00 Amrap

8 Cal Row

12 Thruster 96/65

2:00 rest

6:00 Amrap

8 Cal ski

6 BBJO

2:00 rest

6:00 Amrap

25 Double under

20 (10/10) DB HC&J 50/35

2:00 rest

6:00 Amrap

8 HSPU (12 HR push up)

8 Deadlift 185/135