Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Athlete stretch

Foam Roll- LAX ball- Banded stretches

Growth (Time)

5 Wall-walk

+

3 Rounds for time

10 Thruster (DB- OK) 75/55

20 Slam-ball

100m Run

+

5 Wall-walk

rest 3:00

3 Rounds for time

10 DB Hang clean and press (x 2 DB)

20 Ring row

250m Row

rest 3:00

+

5 Wall-walk

+

3 Rounds for time

10 Alt DB Snatch

20 Sit-up

100M Run

+

5 Wall-walk

Performance (Time)

Buy in-

10 Wall-walks

+

30 Thruster 135/95

30 HSPU

30 Calorie Bike

30 Hang Clean & Jerk

30 Chest to bar (15 BMU)

30 Calorie Bike

30 Hang Snatch

30 Toe to bar

30 Calorie Bike

+

Cash Out-

10 Wall-walks