Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 bike row or ski

20 Banded Pull apart

1 Wall walk + 10 second hold ( or shoulder taps )

8 Gobelt squat + 8 Russian swing

x 2-3 sets

GROWTH & DEVELOPMENT

Metcon (No Measure)

11:00 AMRAP

5 Hang power clean 75/55

10 Ring Row

15 Wall ball

-4:00 rest

9:00 AMRAP

10 Russian KBS 53/35

10 Calorie Row

-3:00 rest

7:00 AMRAP

70 Single under

2 Wall Walk

-2:00 rest

5:00 AMRAP

10 Deadlift 115/75

10 HR Push up

-1:00 rest

3:00 AMRAP

6 Box jump

6 Alternating DB Snatch

PERFORMANCE

Metcon (No Measure)

11:00 AMRAP

4 Hang Power Snatch 95/65

6 OHS

16 Wall ball 20/14

-4:00 rest

9:00 AMRAP

10 Russian Swings 53/35

10 Calorie Row

-3:00 rest

7:00 AMRAP

35 Double under

2 Wall walk

-2:00 rest

5:00 AMRAP

10 S2OH

10 HR Push up

-1:00 rest

3:00 AMRAP

6 Box jump

6 Deadlift 135/95