Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Pvc pass thru x 10-15

Pvc OHS x 10

10 Alt. Lunges

4-6 strict pull up or 8-10 ring row

x 2

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

EMOM 12:00

1. 10/8 Calorie Bike

2. 10/8 Calorie Row

3. 10/8 Calorie Ski

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 20:00

2 Sets

10 Front rack alt. lunges 75/55

16 Ab sit up

8 Power clean

into

2 Sets

10 Thruster

16 Push up

8 S2OH

Continue this sequence for 20 Minutes

Performance (AMRAP – Rounds and Reps)

AMRAP 20:00

2 Sets

10 Front rack alternating lunges 115/75

16 toe to bar

8 Power snatch

into

2 Sets

10 Thruster

16 Chest to bar

8 S2OH

Continue this sequence for 20 Minutes