CrossFit – Tue, Jan 3

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

GROWTH & DEVELOPMENT

Metcon (No Measure)

10:00 AMRAP

2,4,6,8,10…

Box jump

KB Swings

-3:00 rest-

10:00 AMRAP

4,8,12,16,20,24…

DB Snatch

Burpee

-3:00 rest-

10:00 AMRAP

6,12,18,24,30….

Row

Reverse Goblet Lunges

PERFORMANCE

Metcon (No Measure)

7:00 AMRAP – wieght vest if you have one bring it today 🙂

7 Double Under

7 Air squat

-adding 7 reps each round

rest till 10:00

No weight vest

10:00 – 20:00

AMRAP 10:00

8 Calorie Bike

8 Thruster 95/65

8 Burpee box jump over

8 HSPU

rest till 22:00

22:00 – 35:00

AMRAP 13:00

12 OHS 95/65

8 Chest to bar pull up

4 Cluster

2 BMU
**scaled AMRAP 13:00

12 OHS 95/65

8 Pull up

4 Cluster

4 Chest to bar