Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Banded shoulder stretch

Amrap 6:00

:30 bike/ ski

8 DB S2OH

6 Kipping swing + 4 knee raises

15 Wall squat

15 Wall angels

3-6 strict pull up

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 20:00

9 Pull-up or/ Ring row

9 Hang power clean 75/55

9 Front squat

9 Ski calorie

9 Push press

9 Burpee

Performance (8 Rounds for time)

8 Sets of the following:

8 Toe to bar

8 Front squat 135/95 Rx+ 155/105

8 Chest to bar pull up Rx+ 4 bar muscle up

8 Push Jerk

:90 seconds rest between each set

L1: 115/85