Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

HAPPY BIRTHDAY NIA !!!

3 min cardio

Couch stretch

Hamstring stretch

Pigeon stretch

Back Squat (BASELINE:
Establish a 3RM
10-15 minutes )

Use this number as your “training max” for percentage work over the next 12 week cycle

NIA HOYLE (AMRAP – Rounds and Reps)

20:00

8 Burpee Box Jump 24/20

10 Calorie Assault Bike

12 Shoulder to overhead 95/65

14 Toe to bar