Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

0-3 warmup cardio

Into

PVC WORK

Pass through

Overhead squat

Stripper stretch

Standing quad stretch

Into

2x

15 Russian KBS

1wall walk

8 lateral burpee over KB

Growth (AMRAP – Rounds and Reps)

8:00 AMRAP

15 KBS

250m Row

15 Box jump 24/20

-3:00 rest-

8:00 AMRAP

15/10 Ski calorie

10 Lateral burpee

5 Deadlift 185/135 …155/105

-3:00 rest-

6:00 AMRAP

10 KBS

250m Row

10 Box jump

-3:00 rest-

6:00 AMRAP

10/6 Ski calorie

8 Lateral burpee

3 Deadlift

Performance (AMRAP – Rounds and Reps)

8:00 AMRAP

35 Double under

8 Power Snatch 95/65

16 HSPU (3 Wall walk )

-3:00 rest-

8:00 AMRAP

250m Row

12 Lateral burpee

10 OHS 95/65

-3:00 rest-

6:00 AMRAP

35 Double under

6 Snatch

12 HSPU (2 Wall walk)

-3:00 rest-

6:00 AMRAP

250m row

8 Lateral burpee

6 OHS