Announcements

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

2x

Wall squats x 10

Hand stand hold x 15 or plank shoulder taps

:20 jump rope

Lunges x 12

Child pose x 1:00

Growth (3 Rounds for time)

Repeats

3 Sets

350m Ski

10 Front squat 75/55

10 Push up

10 S2OH

10 Front rack lunges

350m Ski

Rest 2:00

X 3

Performance (4 Rounds for time)

Repeats –

500m row

10 thruster 95/65

10 HSPU ** Strict Rx+

10 ground to overhead

10 front rack lunges

50 Double under

1:30 rest x 4