CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

AMRAP 8:00 Easy

8 Calorie Ski erg

5 HSPU ( Hand release push up )

3 Burpee box jump

30 Double under ( single under )

5 BB ground to overhead 95/65…75/55

8 Calorie Row

GROWTH & DEVELOPMENT

Metcon (No Measure)

20$$ per person for competition Venmo @great-woods

EMOM 30:00

1. 20 Kettlebell swings

2. 15 Ring Row

3. 10 Single DB Box step over

4. 20 Alternating DB Snatch

5. 15 Inverted Barbell Row ( rack supported)

6. Rest

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PERFORMANCE

Metcon (No Measure)

20$$ per person for competition Venmo @ great-woods

EMOM 30:00

1. 40 Double under

2. 12 Barbell Front rack step up 95/65

3. 15 Hang Power clean 95/65

4. 15 S2OH 95/65

5. 150m Row + 5 Lat burpee over rower

6. Rest