CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike row ski 3:00

2 sets

3 wall walk + last walk hold x 10 seconds

6 indian push up

12 ring row slow controlled

GROWTH & DEVELOPMENT

Metcon (Time)

10 Rounds for time:

6 DB Thruster

12 Ring Row

18/14 Cal Row

PERFORMANCE

Metcon (Time)

Weight vest optional for entire workout!!! 😝

Murph Prep!!

800m Run or Row

5RFT

5 pull up

10 push up

15 air squat

Into

3RFT

20 Lateral Burpee

20 Box jump or step up 24/20

20 Deadlift 135/95

20 HSPU or HRPU

Into

5RFT

5 pull up

10 push up

15 air squat

Into

800 Run or Row