Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

3 rounds

5 Burpee

30 Jump rope

15 Air squat

15-20 Banded face pulls

GROWTH & DEVELOPMENT

Metcon (AMRAP – Reps)

8:00 AMRAP

10 Dumbbell Snatches

5 Later burpee over DB

25 Single under

+4 minute rest

Metcon (AMRAP – Reps)

8:00 AMRAP

10 Ring Row ( 8 Pull up)

8 Calorie Bike

6 Single arm Devils press (3/3)

Metcon (AMRAP – Reps)

8:00 AMRAP

:30 Mt. Climbers

20 Alternating Lunges

10 Wall ball

+4 miniute rest

Metcon (Calories)

4:00 MAX CALORIE ON THE BIKE

PERFORMANCE

Metcon (Time)

12:00 AMRAP

8 Power clean 135/95

16 Box jump

32 Double under

@18:00

10 Rounds for time

10 Wallball 20/14

10 DB Sntach 50/35

10 Push up