Great Woods Fitness & Performance – CrossFit
Warmup:
3:00 Cardio
Into
Banded front rack stretch :30-1:00 each
Child pose x :30-1:00
DB Dual bent over row x 15-20 reps
Banded pull apart x 15-20 reps
X 2
5 Minute Bike Test (Calories)
Warm up
:20 hard (85%) :40 recover peddle x 3 sets
Into
5:00 ALL OUT Max Calorie
2 beats if needed –
Warm up 0-3:00 rest 1:00
Into Max 5:00
Heat1-
Warm up 0-3:00 /Rest 3:00-4:00 / Work 4:00-9:00
Heat2-
Warmup 1000-13:00/ Rest 13:00-14:00/ Work 14:00-19:00
MAX Power Clean Test (AMRAP – Reps)
0-10:00 MAX Power clean
-Rest 5:00
15:00-20:00
MAX reps @ 85% of above weight
In notes please save weight for Max and % work used for reps
Growth & Development (AMRAP – Rounds and Reps)
AMRAP 20:00
5 Burpee box jump
10 Calorie ski
15 Wallball
20 Russian KB swing