CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio warm up

6:00Amrap

25ft banded walks

10-15 banded good morning

5 Push up to down dog

20 plank alternating shoulder taps

10 hollow rocks

GROWTH & DEVELOPMENT

Metcon (3 Rounds for reps)

8:00 Amrap

1 5 HR push up

250m row

15 Burpee over rower

3:00

Rest

8:00 Amrap

15/10 Bike

10 Box jump

5 Deadlift 155/105

3:00

Rest

8:00 Amrap

15 Ring row

250m row

15 DB Hang clean (2 DB)

PERFORMANCE

Metcon (3 Rounds for reps)

8:00 Amrap

35 Double under

250m row

15 HSPU (HRPush up)

3:00

Rest

8:00 Amrap

250m Ski erg

15 Lateral burpee

10 OHS 95/65

3:00

Rest

8:00 Amrap

35 Double under

250m row

15 S2OH 95/65