Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Any order

10 Calorie Ski Erg

5 Burpee

10 Calorie Row

5 Push up

10 Calorie Bike

5 Hollow rocks w/ medball overhead

X 2

Growth (Time)

2 Sets for time:

21 Assault bike calorie

18 Thruster 75/55

15 Bar Facing burpee

12 Thruster

9 Assault bike calorie

+ rest 3:00 and repeat

5:00 rest before B

2 Sets for time:

9 Calorie Row

12 Wall ball

15 Shoulder to overhead 75/55

12 Wall ball

9 Calorie Row

+ rest 3:00 and repeat

Performance (4 Rounds for time)

4 Sets of the following resting 1:1

15 HSPU

15 Power snatch 75/55

15 Chest to bar pull up

15 OHS

15 Box jump over

15 Calorie Row