Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio

Athlete free stretch

Murph Prep (Time)

800M run

+

5 RFT:

5 Pull up

10 Push up

15 Air squat

+

800M run

+

5 RFT:

5 Pull up

10 Push up

15 Air squat

+

800M run

Challenge (Time)

For time:

400M run

+

5 RFT

5 Ring row

10(5/5) DB hang clean and press

10 DB front squat

+

400M run

+

5 RFT

5 Ring row

10(5/5) DB hang clean and press

10 DB front squat

+

400M run