CrossFit – Mon, Mar 9

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Warm-U

3:00 Cardio

3 rounds

10 band pull aparts

8 push-ups

10 empty bar strict press

20 sec hollow hold

Strict press (5×5 @ 72-73%
Every :90 seconds )

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

10 Push press 115/85

12 box jumps

14/12 calorie bike

10 toes to bar
Growth

10 Push press 75/55

10 Box jump

10 Calorie row

15 Slam ball

FINISHER (Checkmark)

Core Finisher – Not for time

3 rounds

15 GHD sit-ups or Ab-mat sit-up

30 sec side plank each side