Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Banded shoulder stretch + pec stretch

Growth (Time)

600m Run (400+200)

20 Box jump

20 Calorie Bike

400m Run

15 Box jump

15 Calorie bike

200m Run

10 Box jump

10 Calorie bike

@ 20:00

For time:

50 Calorie Row

50 DB snatch

30 Calorie Row

30 DB snatch

10 Calorie Row

10 DB snatch

Performance (Time)

800m Run

20 Box jump

20 Bench press 155/105

400m Run

15 Box jump

15 Bench Press

200m Run

10 Box jump

10 Bench Press

-rest 3:00

Into

For time:

21-15-9

Calorie bike

Bar facing burpee

-rest 2:00

Into

For time:

100 Double under

30 Squat clean 155/105