CrossFit – Thu, May 8

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike

Foam roll

Banded hamstring

Pigeon/couch stretch

Performance/Growth & Development (AMRAP – Reps)

24:00 AMRAP

27/21 Calorie Row/ 400m Run

15 Box Jump 24/20

9 Lateral Burpee over Bar

1:00 rest after each completed round

@ 30:00

5 Sets

Every 2:00 ( :90 seconds work :30 seconds rest)

10 S2OH 95/65

15 Medball Sit up

+ Max Calorie any machine /Double under/ Burpee or KB swing … pick one stick with it – goal is just to get heart rate up and consistent reps
RX+

10 S2OH @115/85

10 GHD Sit up