Great Woods Fitness & Performance – CrossFit

Warmup:

3 min cardio

Couch stretch

Into

10 wall angels + wall squats

Deadhang + 5-10 kipping swings

Hollow hold + 10 rocks

X 2

Front Squat (Every 2:00 x 12:00
6 sets of 5 reps @ 68-70% )

Growth & Development (AMRAP – Rounds and Reps)

15:00 AMRAP

15 Slam ball

12 Calorie row

9 Thruster

15 Sit up

12 Calorie ski

9 Thruster

Performance (AMRAP – Reps)

15:00 AMRAP

BUY-IN

40/30 Calorie bike

In remaining time

5 toe to bar

5 Thruster 75/55

** increase reps by 5 every round 🙂