Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Growth & Development (3 Rounds for time)

25 Calorie Row

25 Double DB Box step over

400m Run

25 Wall ball

25 Front squat 75/55

400m Run

2:00 rest between sets

x 3 SETS

Performance (Time)

For time:

25 Burpee box jump over 24/20

800m Run

25 Overhead squat 95/65

80 Wallball 20/14

40 Calorie Bike

25 Thruster

-3:00 rest

25 Thruster 95/65

40 Bike Calorie

80 Walllball

25 Overhead squat

800m Run

25 Burpee box jump over