Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (4 Rounds for reps)

2 Sets –

7:00 AMRAP

12 Wall ball ( Goblet squat )

8 Box jump ( Step up)

4 Toe to bar ( Hanging knee raises)

-4:00 rest-

7:00 AMRAP

8/6 Assault Bike Cals

6 Hang power clean 95/65 , 75/55

4 Front squat

-4:00 rest-

Repeat

( 4 7:00 AMRAPs total )

PERFORMANCE

Metcon (5 Rounds for reps)

2 Sets

7:00 AMRAP

10/8 Assault Bike Cal

8 Hang power clean and jerk 95/65

3 BMU ( 6 Chest to bar )

-4:00 rest-

7:00 AMRAP

12 Wall ball 20/14

8 Box jump 24/20

4 Toe to bar

-4:00 rest-

Repeat

(4 7:00 AMRAPs total)