Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

Banded shoulder stretch

2x

5 scap pull up

5 kipping swing

5 knee raises

1 wall walk

Push Press (Every :90
5 sets of 3 reps
Building )

Challenge

Push Press (80-82%
Every :90
5 sets of 3 reps )

Performance / Growth

Challenge Growth (Time)

Chipper for time:

5 Wall walk

40 Calorie Row

30 Box jump

20 Power clean 75/55

5 Wall walk

Performance (Time)

Chipper for time:

30 Power clean 135/95

40 Toe to bar

50/35 Cal Bile

60 Double under