Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3x

:10 dead hang

10 scap pull up

10 Kip Swing

1 Wall walk + :10 hold at top

10 wall squat

10 wall angel

Clean Complex (1.1.1 squat clean + 1 Jerk

(Cluster not touch n go – 3 squat clean + jerk on final clean) )

Building every 2:00 x 12:00

Performance/ Growth (No Measure)

Pre Murph flow –

30 Minutes of the following:

500m Row

500m Ski

20 Calorie Bike

12 DB Step over ( dual DB)

just move easy through this workout as a recovery for murph