Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3x

:10 dead hang

10 scap pull up

10 Kip Swing

1 Wall walk + :10 hold at top

10 wall squat

10 wall angel

Clean Complex (Every :90 seconds x 8 Sets
Clean pull + hang power clean + Squat clean and jerk
Builld over 8 Sets )

Growth (AMRAP – Rounds and Reps)

AMRAP 20

15 Knee raises/Ab mat sit up

8/8 DB Hang clean and press

8 Burpee

15 Calorie Ski erg

Performance (AMRAP – Rounds and Reps)

AMRAP 20

12 Toe to bar

10/10 DB Hang clean and jerk

12 Lateral Burpee over DB

24 Double under