Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Into

AMRAP 8:00 warm up pace-

5 Push up

10 Air squat

5 Medball squat clean

:30 second any cardio machine

5 No push up burpee

10 Lateral box step over

:30 second jump rope

CFG24 Quarterfinals Workout 2 (Ages 16-54) (Time)

3 rounds for time of:

50 wall-ball shots

50 lateral burpee box jump-overs

Time cap: 20 minutes

F: 14lb medicine ball, 9-foot target, 20-inch box

M: 20lb medicine ball, 10-foot target, 24-inch box
To learn more about CFG24 Quarterfinals Workout 2 (Ages 16-54) click here

Growth / Challenge (Time)

5 Rounds for time:

30 Wallball / goblet / air squat

30 Box jump over / Box step over

Cap 20:00