Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes bike or row

3-5 mobility, foam roll

+

6:00 AMRAP

150m Row

10 Air squat

10 KB swings

5 Lateral burpee over the rower

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

EMOM 30:00 6 Sets

1. 12 Shoulder to Overhead 95/65

2. 12/10 Ski Calorie

3. :45 Seconds Max Ring row

4. 200m Run ( 100 scaled)

5. Rest
Score is max reps – Ring row for all 6 sets

PERFORMANCE

Metcon (AMRAP – Reps)

EMOM 30:00 6 Sets

1. 12/10 Calorie Assault bike

2. 20 Unbroken Wallball

3. :45 seconds Max Double under

4. 200m Run

5. Rest
Score is max reps – Double under for all 6 sets