Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2-3Sets

1:00 Any Cardio

10 KB swing

:30 Hollow rock

10 KB RDL ( 2 KB)

GROWTH & DEVELOPMENT and PERFORMANCE

Michelle Cote (AMRAP – Reps)

3 Sets of the following:

1:30 Work + :30 Rest of each movement

“KB WOD”

1. Alternating KB OH Squat

2. Alternating Turkish Get up

3. Alternating KB Single arm Hang Snatch

4. Dual KB Farmer’s Carry 25ft Increments

5. Alternating Dual KB Single leg Deadlift

6. Dual KB Sit up to Overhead Press

7. Alternating Single arm Russian KB Swing

** you can use multiple weights or DB for Carry’s