Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded lateral walk 50ft

Scap push up 8-10

Hollow rocks 10-15

Air squat 8-10

Pigeon stretch :30 per leg

Banded shoulder press 8-10

X 2

Performance (AMRAP – Rounds and Reps)

AMRAP 40:00

500m Row/ .5 mile Bike

20 HSPU

15 S2OH 95/65

20 DB snatch 50/35

15 Box jump 24/20

50 Double under

15 OHS 95/65

Growth/Challenge (AMRAP – Rounds and Reps)

AMRAP 40:00

500m Ski / .5 Bike

20 Ring row

15 Push press 65/45

20 DB Hang clean and jerk

15 Box jump/ Step up

20 Slam ball

15 Front squat 65/45