Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 bike

1:00 ski

1:00 row

200m run ( if rain jump rope 1:00)

into

Banded walks

Banded overhead press

Pigeon stretch

Growth (Time)

EMOM 15:00

1 10 Calorie ski

2. 10 Calorie Bike

3. 10 Calorie row

@20:00

For Time:

800m row/run

30 Burpee to plate

50 DB hang clean and press (25/25)

30 shuttle run (down back = 1)

50 Slam ball

800m run/row

Performance (Time)

EMOM 15:00

1 12/10 Calorie Bike

2. 12/10 Calorie Ski

3. 12/10 Calorie Row

@20:00

For Time:

1,000m row/800m Run

25 Burpee box jump

30 Hang power clean 95/65

25 Burpee box jump

30 Hang power snatch

800m run/ 1,000m Row