CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

10:00 warm up smooth pace

10 Calorie Ski Erg

5 Burpee

10 Calorie Row

5 Push up

10 Calorie Bike

5 Hollow rocks w/ medball overhead

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 20:00

1. 8-10 HC+J 95/65

2. 8-10 Burpee box jump over

3. 16 Ab-mat sit up

4. 15-20 Wallball

5. Rest
Choose reps that work good for you, but push yourself.

If you are using this as active recovery choose the lower reps and lighter weight 75/55

PERFORMANCE

Metcon (No Measure)

EMOM 20:00

1.12 HC+J 95/65

2. 10 Burpee box jump 24/20

3. 12 Toe to bar

4. 20 Wall ball 20/14

5. Rest