Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

into

10 Goblet squat

10 KB Swing

20 Walking lunge

:20 Hollow rocks

+ :10 Hollow hold

x 2

Growth & Development (3 Rounds for time)

3 Sets of the following:

200m Run

20 BJ Over

500m Row

25 Wallball

30 Cal Bike

30 KB Swings

3 min rest between sets

Performance (3 Rounds for time)

3 Sets of the following:

25 Calorie Ski erg

15 Burpee box jump over

25 Calorie Bike

30 Wallball

25 Calorie Row

15 Toe to bar

3 Minutes rest between