Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minute cardio

+

Banded shoulder stretch

+

dead hang x 10 seconds

kipping swings x 6-8

dead hang x 10 seconds

strict pull up x 4-6 or ring row 8-10

KB Swing x 15

Goblet squat x 15

Growth & Development (Time)

30/20 Bike Calorie

750m Row

+

3 Rounds for time:

21 Wallball/Goblet squat

15 DB Hang power clean

9 Burpee

+

750m Ski

+

3 Rounds for time:

21 KB Swing

15 KB Deadlift Sumo High pull

9 Push up

+

750m Row

30/20 Bike Cal

Performance (Time)

1000/900m Row

50/40 Calorie Bike

+

3 Rounds for time:

21 Wallball

15 Chest to bar pull up

9 HSPU ** 2 Wall walk

+

1000m/900m Row

+

3 Rounds for time:

21 American KB Swings

15 DB Hang squat clean

9 Burpee pull up

+

50/40 Bike Cal

1000m/900m Row

CAP- 36:00