Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

banded hamstring stretch

into

2 sets

Ski erg x :30

walking lunges x down and back

burpee x 5 no jump

Clean Grip Deadlift

5 sets of 3 @ 2 seconds down each rep

Building heavy sets Every :90

Growth (4 Rounds for time)

Every 5 Minutes x 4 Sets

400m Run

3 Wall walk

Performance (4 Rounds for time)

Every 5 minutes x 4 Sets

400m Run

5 Squat clean @ 185/135 ..

(if this is too heavy please use 75% of your 1RM )