Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into

pvc pass thru

Pvc stripper stretch

into

1 set

100-200m jog

10-15 hang snatch or thruster

10-15 RDL

10 burpee step up

Growth & Development (AMRAP – Rounds and Reps)

30:00 AMRAP

400m run (500 Row/Ski)

10 Burpee step up or box jump

10 Thruster 65/45

Performance (AMRAP – Rounds and Reps)

30:00 AMRAP

400m Run

30 Double under

5 Burpee box jump over 30/24

10 Power snatch 95/65