Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Pec stretch x 1:00 each side

Calf Stretch x 1:00 each side

into

2x

Goblet squat slow tempo x 8

Hang single arm KB snatch x 4 each arm

HR push up x 8 reps

Jump Squat x 8

Metcon (Time)

For time:

1000m Row

30/20 Calorie Assault bike

60 Double under

30 Wallball 20/14

30 GHD (50 Ab Mat)

30 Wallball

60 Double under

30/20 Calorie Assault bike

1000m Row

Rest 5:00 into

400m Run

50 Shuttle run

400m Run