Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 sets-

20 Banded pull apart

10 Wall angels

5 Push up

1:00 Bike

EMOM

Skill/Cardio x 10 minutes

Minute 1:00 SKILL

Minute 2:00 CARDO

Skill-

HSPU/Strict

RMU/BMU

T2B

C2B/Pull up/ Strict

HS WALK

HS Holds

Wall Walk

Double Under

Cardio-

10 Cal ROW/BIKE/SKI

100-200m Run

8-10 Burpee box jump over

Carries 50-100ft

GOAL WITH THIS – Pick something you need to work on! MAKE IT REALISTIC (I’m not going to choose 10 burpee box jump over and 8 Muscle up if I’m slow on burpees and can’t do the set of muscle up in :30 seconds, right?) I’d pick 6-8 BBJO and 3 RMU so I’m not failing and getting some gains out of this project

TINA (Time)

-Chipper Style-

25 Deadlift @ 155/105

50/40 Calorie Assault bike

50 Sit up

1000m/900m Row

25 Pull up

1000m/900m Row

50 Alt. DB Snatch

50/40 Assault bike

25 Power Clean 155/105