CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

+

AMRAP 5:00

8 Air squat

6 Jump squat

8 Empty bar S2OH

6 Empty bar upright row

:15 Second row sprint

GROWTH & DEVELOPMENT and PERFORMANCE

Fight Gone Bad (AMRAP – Reps)

Three Rounds, for max reps, of:


60 secs of Wall-Ball Shots, 20/14 lbs


60 secs of Sumo Deadlift High-Pulls, 75/55 lbs


60 secs of Box Jumps, 20”


60 secs of Push-press, 75/55 lbs


60 secs of Row for Calories


60 secs of Rest


L2: 65/45 lbs; 14/10 lbs


L1: 45/35 lbs; 10/8 lbs

*Score = total reps

Metcon (No Measure)

Partner Workout-

AMRAP 15:00

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6 Burpee

6 Calorie Bike

3/3 DB hang clean and jerk

30 Double under