Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

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10 Banded Good Mornings

10 Kip Swings

10 Banded Thrusters

10 Band Pull Aparts

Growth & Development (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) of:

15 Assault Bike Calories

20 Wall Ball Shots

15 Rowing Calories

20 DB Snatch

Performance (4 Rounds for time)

Every 8 minutes, for 32 minutes (4 sets) of:

12 Thrusters 95/65 lbs

8 Toe to bar

12 Overhead squat 95/65 lbs

8 Toe to bar

12 Assault Bike Calories

8 Bar Facing Burpees