Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded shoulder stretch

Partner PvC seated right stretch

Push Press (Build to a heavy set of 6 in 8:00
+
3 x 6 @85% of top set above
Rest as needed between drop sets )

Growth & Development (AMRAP – Rounds and Reps)

16:00 AMRAP

250m Ski erg

8 Bar facing burpee

10 Hang power clean

12 Shoulder to overhead 75/55

Performance (Time)

3 RFT

15 Chest to bar

400m Row

15 Toe to bar

30/22 Calorie Assault bike