Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Banded hamstring stretch

Into

Wall Angels

Wall squat

PVC pass through

Barbell RDL

Barbell hang clean

10-12 reps

X 2

Growth (Time)

10 Wall walk

Into

5 Rounds:

5 Deadlift 155/105

10 Ring row

15 Goblet squat

rest 2:00

Into 5 Rounds:

5 DB thruster

10 Calorie Ski or row

15 DB step up

Into

10 Wall walk

Performance (Time)

1000M Row

Into 5 Rounds:

5 HSPU

10 Deadlift 185/135

15 Wall ball 20/14

Into 1000m Row

Into 5 Rounds:

5 Power clean 185/35

10 Calorie bike

15 Box jump 24/20

Into 1000m Row