Great Woods Fitness & Performance – CrossFit

Warmup:

3:00 cardio

Banded front rack opener x :20-:30 each side

Burpee x 3

Push up x 5

Air squat x 8

Jump squat x 8

Banded pull apart x 15

2-3

Clean and Jerk (Emom x10
75%
Growth- slightly heavier than last week! )

Growth (Time)

4 Rounds for time:

200m Run

8 DB box step over (2 DB)

16 WallBall

200m Ski Erg

Performance (4 Rounds for time)

Every 5 minutes, for 20 minutes:

200m Run

12 Box jump over 24/20

24 Wallball 20/14

48 Double under