CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5:00 Foam roll/mobilty

into

5:00 AMRAP easy

:03 bike

2-3 strict pull up

5 Empty barbell thruster

2-3 Bar facing burpee

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

AMRAP 10

9/7 Calorie Bike

5 S2OH 95/65

10 Hanging Knee raises/ 15 AB sit up

3:00 rest

3RFT

10 Thruster 75/55

15 Barbell Bent over row

60 Single under ( 30 Double under )

3:00 rest

AMRAP 10

15/12 Calorie row

6 Deadlift 155/105

6 Bar facing burpee

PERFORMANCE

Metcon (3 Rounds for reps)

AMRAP 10

15/12 Cal Row

6 Deadlift 225/155

6 Bar facing burpee

3:00 rest

3 RFT

10 Thruster 95/65

15 Toe to bar

30 Double under

3:00 rest

AMRAP

12/9 Calorie Bike

5 Power Snatch 135/95

10 Chest to bar ( 5 BMU)