Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x 3:00

Banded Shoulder stretch

3 sets

10 PVC pass through

10 OHS w/ PVC

5 inch worm

10 hollow

Growth (No Measure)

0-10:00

For time:

30/20 Assault bike cals

50 Thruster 75/55

@ 10:00

Every 4:00 x 20:00

5 sets

15 Push press 75/55

15 Wall ball / goblet squat

200m Sprint on rower

Performance (No Measure)

0-10:00

For time:

75 Hang power snatch @ 75/55

@ 10:00

Every 4:00 x 20:00

5 sets

30 Wall ball 20/14

250m Row SPRINT