Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Push Press (0-8:00 build up to 8RM
Then every :90 x 3 sets
@85% of above – 8 reps )

Growth & Development (5 Rounds for time)

Every 3:00 x 15:00

12 Wallball

12 Calorie bike

Performance (5 Rounds for weight)

Every 3:00 x 15:00

8 Lateral burpee

16 Double under

1 squat clean thruster

(Building to a max for the day over 5 sets)