Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2 Rounds:

200m Row or 10/8 Cal Bike

10 PVC Pass-Through

8 Alternating lunges

10 Air Squats

6 Inchworms + Push-up

8 DB Deadlifts (light)

8 DB Push Press

Growth & Performance (No Measure)

4 Rounds (Each round = 9 minutes EMOM)

Rest 1 minute between rounds

Minute 1: 12/10 Cal Row or Bike

Minute 2: 10 Dumbbell Hang Power Cleans & Press (50/35)

Minute 3: 8 Burpees Over Dumbbells

Minute 4: 10 Toes-to-Bar (or Hanging Knee Raises)

Minute 5: 15 Wall Balls (20/14)

Minute 6: 10 DB Box step over 50/35)

Minute 7: 10/8 Cal Ski Erg or Run 100m

Minute 8: 12 Pistol ( pistol to box or assisted)

Minute 9: Max Plank Hold (entire minute, break if needed)