Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

into

10 Barbell good morning

10 Barbell back squat

10 Barbell RDL

Banded hamstring stretch each side x :30 -1:00

x 2 sets

Clean grip Deadlift (5 Sets of 4 Reps @ 95-110% of your best clean

Resting as needed )

Growth & Development (AMRAP – Rounds and Reps)

AMRAP 10:00

10 KB swing

10 Burpee

10 Calorie Row

Performance (AMRAP – Rounds and Reps)

10:00 AMRAP

5 Bar facing Burpee

5 S2OH 135/95

5 DB Box Step up x 1DB (per leg)

2 Rope climb ** 4-6 Strict pull up