Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike warmup

Couch stretch

Into

Wall angels 12

Wall squat 12

KB swings 8-12

KB upright row 8/8

X2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 30:00

15 Box jump 24/20

20 KB Swing 53/35

25 Wallball 20/14

20 KB Sumo DL high pull 53/35

15/12 Assault bike calorie