Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

High knees down and back

butt kicks down and back

10 burpee

10 Scap pull ups

10 Calorie Bike

10 Air squart

x 2

MURPH PREP (Time)

1 Mile Run ( 2000m Row/ 100 Calorie Bike)RAIN

@ 10:00 -25:00

15:00 EMOM

4 Pull up + 6 Push up + 8 Air squat

@ 25:00

Repeat run or Row / bike if rain

NON MURPH PREP (Time)

0-25:00

1000M ROW

into AMRAP remaining time:

4 Ski Cals

6 Burpee

8 Wallball/goblet squat

40 Single under

@ 25:00

1000M ROW