Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

Into foam roll

Free stretch

Happy 15th Birthday KANE 🖤

Growth & Developement (Time)

21-15-9

KBS

Burpee Box jump 24/20

rest 5:00 into

21-15-9

DB Thruster

Hanging Knee raises

rest 5:00 into

21-15-9

Wall Ball

Assualt bike calorie

+ 200m Farmers carry after every round w/ KB’s

Performance (Time)

21-15-9

Assault Bike

Hang Power Snatch 95/65

Wall ball 20/14

Rest 5:00 into

21-15-9

KBS

Burpee box jump 24/20

rest 5:00 into

21-15-9

Thruster 95/65

Toe to bar