Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

pec stretch x 1:00

+

2 sets

10 DB floor press

10 Ring row

:30 plank

6 push up + 6 burpee

Bench Press (6 sets
** heavier than last week
X 5-7 reps
Resting as needed )

Growth & Development (AMRAP – Reps)

Amrap 10

10 Alt. DB snatch

7 box jump

Rest 2:00

Amrap 10

5 hang clean 75/55

7 burpee box jump
** score is total reps for both amraps combined

Performance (AMRAP – Reps)

Amrap 10

5 push jerks 135/95

7 box jump 24/20

Rest 2:00

Amrap 10

5 clean and jerk 135/95

7 burpee box jump 24/20

L1: 115/75

L2: 95/65