Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

2X

Banded good morning x 10-15

Toe touch + hands to sky x 10-15

Hollow hold x :20

Super man x 5-8

Down dog x :20

CELINE CAERAN (Time)

For time:

50 deadlifts 185/135

40 box jumps 24/20

30 alt. DB snatch 50/35

20 alt. Pistol squats

30 SA DB H clean + jerk 50/35

40 SA DB OH walking (switch arm every 10) 50/35

50 cal row

** 10 burpee after each movement

CAP- 28:00

SCALED OPTION (Time)

2 Sets of the following:

**5 BURPEE after each movement

25 Deadlift 95/65

20 Step up ( or box jump )

15 Alt. DB snatch

10 Wallball ( or goblet squat/air squat)

15 Single arm DB hang clean and press

20 Lunges ( weightless or w/DB Goblet hold )

25 Calorie Row
CAP 28:00