Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
1:00 bike row or ski
20 Banded Pull apart
1 Wall walk + 10 second hold ( or shoulder taps )
8 Gobelt squat + 8 Russian swing
x 2-3 sets
GROWTH & DEVELOPMENT
Metcon (No Measure)
11:00 AMRAP
5 Hang power clean 75/55
10 Ring Row
15 Wall ball
-4:00 rest
9:00 AMRAP
10 Russian KBS 53/35
10 Calorie Row
-3:00 rest
7:00 AMRAP
70 Single under
2 Wall Walk
-2:00 rest
5:00 AMRAP
10 Deadlift 115/75
10 HR Push up
-1:00 rest
3:00 AMRAP
6 Box jump
6 Alternating DB Snatch
PERFORMANCE
Metcon (No Measure)
11:00 AMRAP
4 Hang Power Snatch 95/65
6 OHS
16 Wall ball 20/14
-4:00 rest
9:00 AMRAP
10 Russian Swings 53/35
10 Calorie Row
-3:00 rest
7:00 AMRAP
35 Double under
2 Wall walk
-2:00 rest
5:00 AMRAP
10 S2OH
10 HR Push up
-1:00 rest
3:00 AMRAP
6 Box jump
6 Deadlift 135/95