Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 min cardio

Couch stretch

Pigeon stretch

Clean and Jerk (Emom x 8
80%
-growth 5-10 lbs heavier )

Growth (AMRAP – Rounds and Reps)

4 Minutes of work:

10 Box jump

10 Ski calorie

200m Run

In remaining time MAX WALL BALLS

+ 2:00 rest x 4 sets

Performance (AMRAP – Rounds and Reps)

4 Minutes of work:

10 Box jump

4 C&J @ 185/135

200m Run

In remaining time MAX WALL BALLS

+ 2:00 rest x 4 sets