Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

5:00 FOAM ROLL

into

10:00 EMOM gymnastic work

Beginner-

Odd: cluster 3.3.3 chest to bar /toe to bar/ pull up/ HSPU etc.

Even: Ring Dips/Hs holds/Stric pull up etc.

Advanced-

Odd: Bar/ring Muscle up/Pull overs/strict rmu/rope climb

Even: Strict HSPU/hspu/rope climb/hs walks HS obstacle etc.

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 20:00

20 Calorie Row

15 Ground to Overhead 65/45

10 Hand release push up

5 Devil press x 2 DB

Performance (AMRAP – Rounds and Reps)

AMRAP 20:00

20 Double under

15 Ground to overhead 95/65

20 Calorie Row

15 HSPU

20 Double under

5 Devil Press x 2 DB