Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Foam Roll THEM GLUTES! IT bands and legs

1x

Banded good morning x 15-20 rep s

Banded Overhead press x 20 reps

5 inch worm + 5 burpee

Pigeon stretch x 1:00 each side

GROWTH & DEVELOPMENT

Metcon (Time)

5 Rounds for time:

30/25 Calorie Row

20 Ab mat sit up

100m Sand bag carry

@ 30:00

AMRAP 12:00

50 Single under

8 Hang clean and jerk 75/55

12 Hanging Knee Raises

8 Burpee over the bar
Score is time for workout 1

PERFORMANCE

Metcon (Time)

2 Rounds-

20 HSPU **off box or S2OH DB Dual

30 GHD sit up

400m Run

50/40 Calorie Assault bike

@30:00

AMRAP 12:00

40 Double under

8 Clean and Jerk 115/75

12 Toe to bar

8 Burpee over the bar
L: 95/65

GHD- Scaled for Ab mat sit ups x 30

Score is time for workout 1