Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minute cardio

into

Banded Shoulder stretch

+

Barbell Strict press x 6

Barbell front squat x 6

:20 hollow rocks

8-10 Kipping swings

x 2-3 sets

Thruster (Every :90 seconds x 6 sets building from the floor
1 heavy thruster )

Growth & Development (No Measure)

EMOM 15:00

8 Lateral burpee

10 calorie ski

12 thruster 75/55 or DB

14 hanging knee raises

REST

Performance (No Measure)

EMOM 15:00

12 Lateral Burpee

12 Calorie Bike

14 Thruster 95/65

14 Toe to bar

REST