Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 bike row ski

5-10 Empty bar hang muscle snatch

10-15 Wall squat

:30 plank hold

GROWTH & DEVELOPMENT

Back squat

Every :90 seconds

5 sets x 1 rep

@85-90%

PERFORMANCE

Snatch complex

Every :90 seconds

6 sets x 1 complex of:

Power snatch + hang squat snatch + 2 OHS @80% of power

GROWTH & DEVELOPMENT and PERFORMANCE

Happy 33rd Birthday Abs 💕

ABIGAIL BRUNELLE (AMRAP – Rounds)

18:00 Amrap

50Ft Double KB front rack Carry

33 Double under

50Ft Double KB front rack Carry

18 Burpee
KB 53/35

Rx+ 70/53

Scaled- 66 single under and you choose KB