Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

into

Banded Shoulder stretch

into

2 sets

PVC PAss through

PVC OHS

Wall angels

Wall squats

:15 hollow rocks

15-20 reps each

Growth Development (Weight)

20:00 AMRAP

1 Squat clean @ 85% of 1RM

4 Lateral Burpee

8 Toe to bar ( knee raises )

16 Alt. DB Snatches

32 Double ( single under )

@ 22:00-30:00

8:00 to establish a heavy Single back squat off rack

Performance (Weight)

20:00 AMRAP

1 Rope climb ( 4 Strict pull up )

4 DB Thruster 50/35

8 Toe to bar

16 Alt. DB Snatch

32 Double under

@ 22:00-30:00

8:00 to establish a heavy single OHS off rack