Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio warmup

Into

5:00 AMRAP

High knee down butt kicks back

5 push up into down dog stretch

10 Wall squat

1 wall walk

Growth/ Challenge (Time)

30-20-10

Sand bag squats

Sand bag facing burpee

Directly into

30-20-10

Alt. DB snatch

400M run between sets (not after 10) *scaled 200

Directly into

30-20-10

Calorie row

Shoulder to overhead 75/55

Performance (Time)

30-20-10

Thruster 95/65

Bar facing burpee

Directly into

30-20-10

Alt. DB snatch 50/35

400m Run between sets (not after 10)

Directly into

30-20-10

Calorie row

HSPU (HR Push-up 40-30-20)
** Please don’t drop DB from overhead or throw down