Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll Glutes, IT bands, Legs

Banded good x 15-20

Banded Overhead press x 20 reps

5 inch worm + 5 burpee

Pigeon x 1:00 each side

Growth (Time)

5 RFT:

30/25 Calorie Row

20 Ab mat sit up

100m Farmer Carry ( x 2 DB or KB )

@30:00

AMRAP 12

50 Single under

8 Hang clean

12 Hanging Knee raises

8 S2OH 75/55…65/45

Performance (Time)

2 RFT:

20 HSPU – **Off box or Strict DB Press

30 Toe to bar

400m Run

50/40 Calorie Bike

@30:00

AMRAP 12

40 Double Under

8 Hang clean and Jerk 95/65

12 Box jump over 24/20

8 Chest to bar ** 4 BMU