Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

+

20 jump rope

40 Mt. Climbers

10 Burpee

20 PVC PAss thru

10 Burpee

40 t. Climbers

20 Jump rope

Growth & Development (Time)

4 RT:

200m Run

16 Alternating DB Snatch

16 DB OH Lunge ( 8/8 )

16 Wall Ball ( goblet squat )

16 Box jump over ( step over )

8 Calorie Ski erg

Performance (Time)

4 RFT:

200m Run

16 Hang power snatch 95/65

16 Barbell Overhead lunges

16 Barbell S2OH

8 Burpee Pull up ( 6 Burpee BMU / 3 Burpee RMU )

40 Double under