Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

Couch Stretch

Pigeon Stretch

Athlete foam roll

GROWTH & DEVELOPMENT and PERFORMANCE

Back Squat (Every 2 minutes x 6 reps
Building to a heavy set of 6 in 6 sets )

Growth & Development (Time)

4 Sets-

10 Back Rack Step ups 75/55..65/45

10 Barbell strict press

20 Dual Russian KB Swings

10 Calorie Ski erg

Performance (Time)

AMRAP 15

20 Wallball 20/14

200m Row

20 Alt. DB snatch