Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

0-10:00

Warmup-

50ft bear crawl

Child’s pose x :30 seconds

30 Lateral hops over PVC

X 1 set

Prep-

8 cal row

15 banded pull part

:30 hollow hold

X 2 set

Metcon (No Measure)

-AMRAPS-

11:00 Amrap

5 Power Snatch 95/65 (5 Push Press 75/55)

10 Pull up (ring row)

15 Air squat

-4:00 rest-

9:00 Amrap

10 Wallball 20/14

10 Calorie Row

-3:00 rest-

7:00 Amrap

35 Double under (70 Single)

10 KBS

-2:00 rest-

5:00 Amrap

10 Hang power clean 95/65 … 75/55

10 HR Push up

-1:00 rest-

3:00 Amrap

6 Box jump over 24/20

6 Alternating DB Snatch 50/35