Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 CARDIO

into

Pigeon Stretch

Walking lunges x 10/10

Banded good morning x 15-20

Lateral Lunges x 5/5 alternating

Dead hang + Scap pull ups

MURPH PREP (Time)

0-5:00

800m Run

into

EMOM 20:00

5 Sets @

1 Pull-up + 2 Push up + 3 Air squat ( all within the minute )

10 Sets @

2 Pull-up + 4 Push up + 6 Air squat ( all within the minute ) IF THIS IS CHALLENGING STICK WITH 1,2,3

5 Sets @

1 Pull-up + 2 Push up + 3 Air squat ( all within the minute )

Directly into

800m Run

6 WEEK CHALLENGE (Time)

0-5:00

400m Run

into

20:00 AMRAP

5 Sets @

:45 Seconds MAX SKI CALORIE

10 Sets @

4 Slam ball + 3 Air squat + 2 Burpee

5 Sets @

:45 Seconds MAX ROW CALORIE

Directly into

400m Run