Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Bike

Couch stretch

2:00 Row

Pec stretch

2:00 Ski

1:00 Hollow hold (accumulate if needed)

Growth & Performance (Time)

4 Rounds for time:

300/250m Row

15 DB Bench press 50/35

3 Rounds for time:

25/20 Bike Calorie

20 DB suitcase lunges

2 Rounds for time:

15 Burpee to target

20 DB renegade rows

25 Ab mat sit up/ GHD Sit up

1 Round for time:

1,000m Ski Erg
No rest between workouts