CrossFit – Thu, May 7

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Rounds — smooth pace, no rushing:

250m Row

10 Cals Ski

10 Air Squats

8 Push-Ups

10 Empty Barbell Deadlifts

10 Plate Ground to Overhead

20 Jump Rope Singles

8 Box Step-Overs

20-sec Hanging Knee Raise Hold

Metcon (Checkmark)

AMRAP 40

30/24 Calorie Bike

20 DB Front Squats

20 DB Snatch

20 Box Step-Overs (24/20)

500m Row

15 Burpees to Plate

20 Wall Balls

15 Toes-to-Bar

(scale: hanging knee raises)

40ft Heavy Farmer Carry

20 GHDSU

400m Ski Erg

** Every 10:00 200m run