Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into Pec stretch

+

AMRAP 5

3 burpee

6 DB snatch

12 Hollow rock

24 Mt. climber

Growth/ Performance (6 Rounds for time)

Every 5 minutes complete the following x 30 minutes

12/10 Bike

10 Toe to bar (15 Sit up)

8 Devil Press x 2 DB

15 Air squat ( 8 Pistol )

200m Row