CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (Time)

5 Rounds for time:

1 Wall walk

5 DB burpee to stand

10 DB S2OH

Rest 3:00 rest

5 Rounds for time:

40 Single Under

10 Thruster 75/55

5 Lateral Burpee over barbell

Rest 3:00

3 Rounds for time:

2 Wall walk

10 DB Burpee to stand

15 DB S2OH

Rest 3:00

3 Rounds for time:

80 Single under

15 Thruster 75/55

10 Lateral Burpee over barbell
Scale for Wall walks-

5 Rounds= 10 Push up

3 Rounds= 20 Push up

PERFORMANCE

Metcon (3 Rounds for reps)

10:00 AMRAP

15/12 Calorie Bike

5 Power clean 115/75

5 Front Squat

10 DB Box step up x1DB 50/35

4:00 rest

10:00 AMRAP

15/12 Calorie Row

5 Power Snatch 115/75

5 Overhead squat

10 Burpee box jump