Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

1/2 kneeling db press 8/8

banded pull aparts 15-20

scap push ups x 10

child pose stretch :30-1:00

x 2

Strict press (Every 2:00 x 10
5 sets of 3 @ 80% )

Growth & Development (No Measure)

15:00 AMRAP

5 Hang Power Clean 95/65

10/8 Calorie Assault bike

250m Row

Performance (Time)

For time:

2 Rounds

10 OHS 95/65

10 Toe to bar

——————

rest 1:00

3 Rounds

8 Hang power snatch 95/65

8 Burpee box jump 24/20

—————————————

rest 1:00

2 Rounds

12 DB snatch 50/35

12 Calorie bike

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rest 1:00

3 Rounds

10 Front squat 135/95

30 Double under