Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

200m jog

2:00 Ski

2:00 Row

2:00 Bike

Growth (AMRAP – Rounds and Reps)

30:00 AMRAP

500m Row

12 DB Deadlift (only one head has to make contact)

15 KB Swing (Russian) heavier than usual

21 Devil press (Single DB)

20/15 Bike Cals

Performance (5 Rounds for time)

4 Sets of the following:

12 S2OH 115/75

10 Calorie Bike

12 Box jump over 24/20

10 Hang cluster

-rest 2:00 between sets (try and get faster)

Rest 5:00 after last set into:

For time:

90 Wallball

Every break 6 Calorie Ski erg

CAP 10:00 on this