Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
3:00 Cardio of choice-
6:00 AMRAP @ warm up pace – increase output every round
12 Air squat
24 Mt. climbers
12 Dual DB hammer curls
8 Step up
GROWTH & DEVELOPMENT
Metcon (AMRAP – Rounds and Reps)
2 Sets of the following:
7:00 AMRAP
12 Wall ball ( Goblet squat )
8 Box jump ( step up )
4 Toe to bar ( Hanging knee raises )
-4:00 rest-
7:00 AMRAP
8/6 Bike calorie
6 Hang power clean 95/65..75/55
4 Front squat
-4:00 rest-
REPEAT
PERFORMANCE
Metcon (AMRAP – Rounds and Reps)
2 Sets of the following:
7:00 AMRAP
10/8 Bike Calorie
8 Hang clean and jerk 95/65
3 Bar muscle up ( 6 chest to bar )
-4:00 rest-
7:00 AMRAP
16 Wall ball
12 Box jump
8 Toe to bar
-4:00 rest-
REPEAT