Great Woods Fitness & Performance – CrossFit

warm up

3 minutes cardio

into

Back extensions x 10-15

Banded lateral walks down and back

50Ft Walking lunge

:30 Hollow rock/hollow holds

Child pose

x 2-3 sets

Growth + Performance (No Measure)

30:00 EMOM

8-10 Hang clean and jerk 95/65

8-10 Burpee box ump over

16 GHD sit ups ( ab mat sit up x 20)

15-20 Wallball

Rest on machine :45 seconds any @ recovery pace

Rx+ 115/75-135/95 ( smooth unbroken weight)