Monday 7/24


Monday 7/24

Great Woods CrossFit – CrossFit


250 Meter Row

10 Air Squats

250 Meter Row

10 Squat Jumps

250 Meter Row

10 Wall Squats (facing wall with hands overhead while maintaining midline stabilization throughout squat)


10 Minutes of Stretch of choice and WOD Prep.


Metcon (AMRAP – Rounds)

Every 6 minutes, for 30 minutes (5 sets) for times:

500/350 Meter Row

25 Wall Ball Shots, 20/14 lbs (Rx+ 30/20 lbs)

Modify the weight of the ball or the reps of the wall ball shots to ensure that you complete each set within 4 minutes.