Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Couch/banded hamstring/pigeon

Back Squat (Every 2:00 x 8:00
4 sets of 8 reps @ 70-72% )

Growth (3 Rounds for time)

3 Sets

10 Calorie Bike

20 Ball slam

30 KB swing 53/35

40/30 Calorie Row

2:00 rest between each set

Performance (3 Rounds for time)

3 Sets:

10 Power Snatch 95/65

20 Wall ball

20 KBS swing 53/35

30/20 Assault bike cal

2:00 rest between sets