Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

10 air squat

10 Banded shoulder press

10 banded pull apart

150m Ski

X 2 sets

Growth & Performance (5 Rounds for time)

Every 5:00 x 30:00

200m ski erg

15 S2OH 75/55

30 double under (60 single)

15 Wallball

200m row

*** Scale as needed for active recovery style with reps and weight