Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

250M row

10 air squat

10 push up

10 step up

8 Calorie bike

Performance (Time)

3 sets

500m Row

400m Run

40 Wallball 20/14

30 KB Swing 53/35

20 HSPU

10 Burpee Box jump over 24/20

400m Run
40:00 CAP

Growth (Time)

40/30 Calorie bike

400m Run

40 Wallball

30 KB swing

20 Hang power clean 75/55

10 Burpee box jump or step over

400m Run

3 Sets
40:00 CAPP