Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 MInutes bike

into

2 sets

8 Calorie any machine

high knees down butt kicks back

leg swings

banded face pulls 15-20

wall angels 12-15

pigeon stretch :30 -1 minute each side

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Building to a heavy set of 6 – Heavier than last week
– once established drop weight to 85%
Perform 3 DROP SETS X 6 REPS @ 85% )

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 15:00

12 Calorie Ski

9 Front squat 95/65

6 Lateral Burpee

3 Wall walk

Performance (No Measure)

AMRAP 15:00

15 HSPU

35 DOuble under

10 Front squat 135/95

15 Toe to bar
Scaled-

8-10 HSPU or 15 HRPU/15 BOX HSPU

115/75