Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3Sets

1;00 bike/row/ski

10 PVC pass thru

10 pvc ohs

3-5 inch worm

15 banded pull apart

Strict press (Every :90 x 6 Sets
4 reps building )

Metcon (Time)

For time:

30 Calorie bike

30 DB front squat x2DB

30 Burpee over DB

20 DB front squat

20 Buroee over DB

10 DB front squat

10 Burpee Over DB

30 Calorie bike

Overhead Squat (Every :90 x 6 sets
1 REP for the day; building to heavy single )

Metcon (Time)

For time:

30 HSPU ( off box or HR push up )

30 Thruster 95/65

30 Box jump over

20 HSPU

20 Thruster

20 Box jump over

10 HSPU

10 Thruster

10 Box jump over