Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into Free stretch

Growth (Time)

20:00 AMRAP

2 Rounds

10 Thruster 75/55

16 Hanging knee raises

8 Devil press x 2DB

Into

2 Rounds

10 Front rack lunges

16 Wallball/ Goblet squat

8 Lateral burpee

@ 25:00

For time:

60 Calorie row

50 Ab sit up

40 Air squat

30 Box jump

20 DB box step over x 2 DB

CAP 45:00

Performance (Time)

20:00 AMRAP

2 Rounds

10 Thruster 95/65

16 Toe to bar

8 Devil press x 2 DB

Into

2 Rounds

10 Front rack lunges

8 BMU (16 C2B)

8 Lateral burpee

@ 25:00

For time:

60 Calorie row

50 GHDSU (ab sit up)

40 Wallball

30 Box jump

20 DB box step over x 2DB

CAP 45:00