Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

Athlete free stretch – Foam roll- Mobility

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:00

10 Burpee

10 Box jump over / step over

15 DB S2OH

15 Slam balls

20 GHD/ Ab mat sit ups

20 Plank Shoulder tap

rest 2:00

AMRAP 15:00

10 Calorie Row

200m Run / 100m Run

10 Calorie Bike

200m Ski

25 Double under / 25 Single under

10 T2B / hanging knee raises