Great Woods Fitness & Performance – CrossFit
Warm Up & Mobility
Performance (Time)
For time:
500m Row
15 Cal bike
30 DB Thruster 50/35
500m Row
-2:00 rest-
15 Cal bike
500m Row
15 Burpee box jump over
15 Cal Bike
-2:00 rest-
500m Row
15 Cal ski
30 DB C&J (alt 5’s)
500m Row
-2:00 rest-
15 Cal bike
500m row
15 Burpee pull up
500m row
Growth/Challenge (Time)
For time:
10 Cal bike
450M row
30 DB thruster
10 Cal bike
-2:00 rest-
450M row
10 cal bike
15 burpee box jump over
450M row
-2:00 rest-
10 Cal bike
450m row
30 DB Clean and jerk (alt by 5’s)
10 Cal bike
-2:00 rest-
450M row
10 Cal ski
30 ring row
450m row