Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike/Row or ski

Couch stretch x 1-2:00 each side

Banded hammy stretch 1-2:00 each side

Front rack step-up (4 Sets of 8/8
Adding weight if able

Resting as needled )

Growth & Development (Time)

5 Rounds for time

8/8 DB hang clean and jerk

8 Burpee box jump over

16 Ab-mat sit up

8 Calorie row

Performance (Time)

5 Rounds for time:

8 Hang clean & Jerk 95/65 *Rx+ 135/95

8 Burpee box jump over

16 HSPU *Rx+ 10-12 SHSPU

30 Double under *Rx+ 50 Double under