Great Woods Fitness & Performance – CrossFit

Metcon (Time)

5 Rounds ( warm up style workout)

20 Alternating lunges

20 Single leg Glute bridges ( 10/10)

20 Air squat

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

“KANE”

15 Air squat

10 Sit up

5 Plank walk out into Push up

** Every 3:00 perform 3 Burpee

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

“KANE”

15 Air squat

10 Sit up

5 Plank walk out into Push up

** Every 3:00 perform 3 Burpee