19
Jul
CrossFit
Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
AMRAP 6:00 warm up easy easy pace
8 Goblet squat
:20 seconds bike
8 Empty bar overhead press
8 RDL
8 Alternating Lunges
GROWTH & DEVELOPMENT and PERFORMANCE
– Leaderboard score is for AMRAP 18:00 only
Rx: Metcon (AMRAP – Rounds and Reps)
Amrap 18:00
18 Wallball 20/14
15 S2OH 95/65
12 Deadlift 95/65
9 Box jump 24/20
Scale: Metcon (AMRAP – Rounds and Reps)
AMRAP 18:00
15 Wallball/Goblet squat 14/10
12 S2OH 75/55
9 Deadlift 75/55
6 Box jump/ Step up 24/20
Cash-Out
AMRAP 5:00
MAX BURPEE BOX JUMP OVER 24/20
Rest 5:00
AMRAP 5:00
Rx
Max Double Under’s – Every break or trip up complete:
5-10 Kipping HSPU or 10 HR Push up
Scaled
AMRAP 5:00
MAX CALORIE BIKE