Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Shoulder stretch with band on rig

partner PVC

Growth (6 Rounds for time)

Repeats:

8 Front squat 95/65

12/9 Calorie Ski/Bike * alternating bike ski every rounds

8 S2OH

3 Wall walk

2:00 rest between x 6 Sets

** 95/65 DOES NOT have to be used if you cannot perform with this weight efficiently This is unbroken and moving!

Performance (6 Rounds for time)

Repeats:

10 OHS 95/65

12 Row/100m Run * alternating Row Run every round

10 Front squat

20 Strict barbell press

2:00 rest between x 6 sets