Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Couch stretch

2x

Burpee to rig tap x 5

Air squat x 10

100m run

Wall walk x 1

Front Squat (Every 2 minutes x 10:00
5×5 @ 72- 75% )

Strength (3 Rounds for weight)

DB walking lunges 10/10 moderate weight but push it. Rest as needed x 3 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

12 S2OH 95/65

15 KB SWING

12 Ski calorie