CrossFit – Tue, Mar 10

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3 rounds

30 sec jump rope

10 kip swings

8 scap pull ups

8 alternating lunges

Skill Prep

3 rounds (not for time)

5 strict pull-ups or ring rows

8 kipping swings

4 handstand push-ups or pike push-ups

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP

12 pull-ups

10 handstand push-up

20 walking lunges

40 double unders

8 pistol squat

GOAL: steady pacing + upper body endurance

➡️Scale options

ring row

box pike pushups

single unders

Goblet squat or pistol to target

Growth & Development (AMRAP – Rounds and Reps)

24:00 AMRAP

10 Banded pull up/ Ring row

8 Burpee

20 Walking lunges

8 Calorie ski (or 20 Double/40 Single)

8 Wallball/ Goblet squat