Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Dyanamic warmup

Performance (No Measure)

15:00 AMRAP

Rx+

200m Run

20 Goblet Squat 70/53

2 Rope climb

Rx

200m Run

20 Goblet squat 53/35

1 Rope climb or 16 Ring Row ( elevated feet to make it more challenging )

-5:00 Rest

15:00 AMRAP

250m Row

20 S2OH 95/65

3 Wall walk

*Scaled 1-3 Wall walk

Growth & Development (AMRAP – Rounds and Reps)

15:00 AMRAP

12/10 Calorie Bike

20 Goblet squat

15 KB Swing

-5:00 rest

15:00 AMRAP

200m Row

20 S2OH 75/55

10 Hang Clean

*Scaled- DB S2oh, DB H.clean