Announcements

Circuit training- back to Sundays for Fall/Winter months following open gym @ 9:30am

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds of the following:

10 Calorie Row

:10 Hand stand hold

:15 dead hang from rig

:20 Hollow rock

15 Banded Pull apart

5-10 Push up

@ warm up pace

Growth & Development (Time)

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

30 Calorie Row

30 DB Front squat

30 Box jump/ Step up

30 Barbell hang power clean 75/55..65/45

30 DB S2OH x 2 DB

rest 3:00 Between each AMRAP – GOAL is to finish this completely by the 13:00 AMRAP

– Restart from the beginning for each AMRAP

Performance (AMRAP – Rounds and Reps)

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

15 Calorie Row

400m Run

30 Toe to bar

40 S2OH 95/65

30 Power Clean

rest 3:00 Between each AMRAP – GOAL is to finish this completely by the 13:00 AMRAP

– Restart from the beginning for each AMRAP