Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

2x

15 wall angels

:10 dead hang

5 kipping swing

5 knee to elbow

15 Russian swing

Growth (Time)

For time:

50 Ab mat sit up

30 DB snatch

50 Calorie Row

30 DB Single arm DB push press (30/30 each side)

1000m Run (800+200)

rest 5:00

3 Rounds for time:

20 Calorie bike

20 Hang Power clean 65/45

2 Wall walk

Performance (Time)

For time:

40 Toe to bar

30 Power snatch 115/85

40 Calorie Bike

30 Burpee box jump

1 mile run

Rest 5:00

3 RFT

400m Run

20 Alt. DB Snatch 50/35

3 Wall walk