CrossFit – Tue, Mar 17

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Performance (Time)

4RFT:

800m Row

30 Wallballs

20 Toe to bar

10 HSPU
Scaled-

Row

Goblet squat

Knee raises

10 pull up (banded or strict)

Growth (Time)

4 RFT

650m Row

30 Goblet squat

20 Ab mat sit up

10 Banded pull up or 15 ring row

Metcon (No Measure)

Core

3 Rounds not for time:

15 GHDSU OR VUPS

15 Toe to rig

20 plank walk out