Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike/Row/ or ski 3:00

2-3 sets

Barbell RDL x10

Barbell bent over row x 10

Super man stretch x 10 reps

Bridges x 10 reps

1:00 row

6 burpee box jump over

8 DB snatch

1:00 rest

1:00row

8 burpee box jump over

10 DB snatch

1:00 rest

1:00 row

10 burpee box jump over

12 DB snatch

21.2: Metcon (Time)

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

50-lb. dumbbell, 24-in. box

Time cap: 20 min