Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio warm up

+

12 Wall squat

10 Ring row

4 push up

6 Light DB Devils press

8 DB thruster

x 2 sets

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (3 Rounds for weight)

Every 6 Minutes x 18:00

Partner with someone

Partner A: 200m KB Farmers carry

Partner B: MAX Ski Cals while A is performing carry

then switch

REST REMAINING TIME till next 6:00

Growth & Development (4 Rounds for time)

Every 6 Minutes, for 24 Minutes

15 DB Thruster

200m Run

15 Calorie Ski erg

15 DB Thruster

Performance (4 Rounds for time)

Every 6 Minutes, for 24 Minutes

15 Thruster 95/65

400m Run

50 Double under

15 Thruster