Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

2 Sets not for time:

3 strict toe to bar

5 strict knee raises

:30 flutter kicks in hollow hold

:30 plank

+

2 Sets

10 Banded good morning

10 BB RDL

15-20 PVC pass thru

10 PVC OHS

GROWTH & DEVELOPMENT and PERFORMANCE

Clean grip Deadlift (Resting as needed
5 Sets x 5 Reps of CG Deadlift
@ 90-100% of your MAX CLEAN )

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 18:00

15 Seated DB Z-Press

12 Front squat 95/65..75/55

9 Assault bike calorie
**Can sub Front squat for 2xDB Front squat

Performance (AMRAP – Rounds and Reps)

AMRAP 18:00

15 HSPU

12 OHS 95/65

9 Assault bike calorie

Rx+

5 Strict HSPU

10 Kipping HSPU

12 OHS 95/65

9 Assault bike calorie
L1:

15 Inverted Box HSPU or H.R Push up

12 OHS 95/65..75/55

9 Assault bike calorie