Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded shoulder stretch

PVC partner stretch

Growth and development (5 Rounds for time)

30:00 on the clock @ the top of every 6:00 complete:

10/8 Calorie Bike

12 DB snatch

10/8 Cal Row/Ski or 200m Run

12 Hang clean and jerk x 1DB (6/6)

10/8 Calorie bike

Performance (5 Rounds for time)

30:00 on the clock @ the top of every 6:00 complete:

10/8 Ski/Row/200m Run

12 Chest to bar pull up

10 Hang power snatch 95/65

10 Overhead squat

50 Double under

10/8 Ski/Row/200m Run