CrossFit – Thu, Jan 29

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 rounds

30 sec easy row or bike

10 air squats (3 sec down)

10 PVC pass-throughs

10 alternating lunges + reach

20 sec jump rope (easy pace)

Metcon (Checkmark)

Performance

Min 1: 12/9 Cal Row

Min 2: 18 Wall Balls

Min 3: 10 Pull-Ups or C2B (RMU 2-4)

Min 4: 15 Double Unders + 8 Thruster 95/65

Min 5: Rest

Repeat x7 rounds.

Growth –

10/8 Row

18 Wallball

10/8 Ski

15 Ring row

25 Single under + 5 Thruster 75/55

REST

Repeat x7 rounds