CrossFit – Thu, Aug 15

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Bike

5 Burpee

10 Ring row

1:00 Ski

:10 dead hang + 10 Scap pull up

Banded Face pulls off rack x 15-20

1:00 Row or Run

x 2

Growth (Time)

4 Rounds for time:

400m Row , Ski, Run or 20 Cal bike

5 Devil press

10 Box jump

5 Devil press

400m Row, Ski , Run or 20 Cal bike

10 DB Snatch

10 Box jump

10 DB snatch
40:00 CAP

Performance (Time)

4 Rounds for time:

500m Row, Ski, 25 Cal bike, 400M run

5 Devil Press

10 Box jump

5 Devil press

500m Row, Skim 25 Cal bike, 400m Run

5 Burpee pull up

10 Box jump

5 Burpee Pull up
40:00 CAP