Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Banded hamstring stretch

Couch stretch

Free stretch/foam roll

Back Squat (Every 2:00 x 8:00
10 reps @ 65% )

Growth (4 Rounds for reps)

3:00 on 1:00 off x 4 Sets

10 (5/5) single arm Devil press

12 DB Thruster

MAX DB Box step over x 2 DB in hand (first 2 sets)

MAX Ski Calories X (second 2 sets)

Performance (4 Rounds for time)

3:00 on 1:00 off x 4 Sets

250m Row

15 Thruster 95/65

MAX Bar facing burpee x (first 2 sets)

MAX Double under x (second 2 sets)