Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike

10 Russian swing

10 Goblet

15 Banded overhead press

1:00 Ski erg

15 Banded pull apart

X2 sets

Growth/ Performance (AMRAP – Rounds and Reps)

40:00 AMRAP

** every 4:00 10 burpee

15 KB Swing

10 Toe to bar

15 Calorie machine

10 Pistol (to target or assisted )

15 Wallball

10 S2OH 115/85

15 Calorie machine