Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Two rounds, not for time, of:

60 sec Assault Bike (45 easy + 15 sprint)

5 Burpee Box Jumps (step-down)

5 Single Arm DB Thrusters (each arm)

5 Push-Ups

30 sec Plank Hold

Growth/ Performance (AMRAP – Rounds and Reps)

Metcon (6 rounds for reps)

A.

5 Min AMRAP of:

200 Meter Row

5 Shoulder-to-Overhead, 95/65

4 Toes-to-Bar

+ 2:00 rest

B.

5 Min AMRAP of:

100 Meter Run

6 Hang Power Cleans, 96/65 lbs

5 Front Squats

+ 2:00 rest

C.

5 Min AMRAP of:

8/6 Assault Bike Calories

7 Box Jump Overs

6 Burpees

+ 2:00 rest then repeat A, B & C with goal of being consistent