Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Choice of mobility

into

3 sets

6-9 Ring rows

:30 Bike row or ski

:30 Jump rope

15-20 Wall squats

Strict press (Every :90 x 6 Reps
6 total sets )

Metcon (Time)

15 RFT

1 Wall walk

3 Deadlift 155/105

5 Wallball

Overhead Squat (Every :90 x 2 reps
Building for 6 total sets )

Metcon (AMRAP – Rounds and Reps)

15 Wallballs

10 DB box step over x 2 DB 50/35

50 Double under

AMRAP 18:00
scale as needed for step over weight