Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3 minutes

Banded shoulder stretch

Push Press (Building to a heavy 7 rep max
0-8:00
Into

3 sets of 7 @85% of heavy above )

Growth (No Measure)

Repeats

250m Row

Rest 1:00 between sets

GOAL – get faster each set x 5

@ 14:00

1:30 on the clock:

8/6 Calorie bike

6 Dead lift 115/85

+ max lateral burpee in remaining time

1:30 rest

X 4 sets

Performance (No Measure)

Every 2:00 x 10:00

16/12 Calorie bike

@ 14:00

1:30 on the clock:

250m Row

+ MAX Wallball in remaining time

1:30 rest

X 4 sets