Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio warm up

Couch stretch

Banded lateral walks ( down back)

Glute bridges 10/10 single leg

Leg swings

Banded good mornings x 10-12

2 sets

Front Squat (Every 2 minutes, for the 10 minutes:
5 sets of 4 reps
** building)

GROWTH & DEVELOPMENT and PERFORMANCE

Front Squat (Every 2 minutes, for 10 minutes:
2@ 70%
2@75%
Using those are warm up sets
6@ 80%
6@ 80%
6@ 80%

(If too much stay 75-78%) want all 6! )

Growth/ Challenge (AMRAP – Rounds and Reps)

AMRAP 12:00

7 Calorie Bike

9 Thruster 75/55

11 toe to bar/ knee raises (15 sit ups)

Performance (AMRAP – Rounds and Reps)

AMRAP 12:00

5 Lateral burpee

7 Deadlift 95/65

9 Thruster

11 Box jump