CrossFit – Thu, Sep 19

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

+

2 sets

10 Push press

10 hollow rock

10 Front squat

10 ( 5/5) DB Crossover single leg RDL

10 Thruster

Couch Stretch 1-2 each side

Growth & Development (3 Rounds for reps)

AMRAP 5:00,9:00, 13:00

250m Row

30 Slam ball

250m Ski Erg

30 Box jump

30 Alt. DB Snatch

30 Barbell S2OH 75/55

3:00 rest between each AMRAP – reset each AMRAP and see how far you get, goal is to finish on the 13:00

Performance (3 Rounds for reps)

AMRAP 5:00, 9:00, 13:00

15 Calorie Bike

40 KB Swing 53/35

30 Calorie Row

40 S2OH 75/55

15 Calorie Ski Erg

30 Power clean

-3:00 rest between each AMRAP – reset each AMRAP and see how far you get, goal is to finish on the 13:00