Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Growth & Development (Time)

3 Sets for time:

21 Calorie Row

15 Hang power clean75/55

9 Ski Calorie

1:00 rest

20 Thruster

18 Slam ball

16 Burpee

1:00 rest

10 Calorie Bike

20 Wall ball

10 DB Box step over x 2 DB

1:00 rest

( repeat this 2 more times )

Performance (Time)

3 Sets for time:

21 Ski Calorie

15 Hang Power clean 95/65

9 Bike Calorie

1:00 rest

20 Thruster

18 ALt. Pistol ( Heavy Goblet squat )

16 Chest to bar

1:00 rest

45 Double under

30 Wallball

15 Handstand Push up ( Push up )

1:00 rest

( repeat this 2 more times )