Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warm Up & Mobility

400m run or 3:00 bike/row

1:00 pigeon on box (each side)

1:00 banded hamstring stretch (each side)

1:00 couch stretch (each side)

10 deep squat thoracic rotation

Childs pose 1-2 minutes hold

Metcon (4 Rounds for time)

4 sets of the following:

15/12 assault bike ** (200m run)

12 alt. DB snatch

9 burpee box jump over

12 single arm Devil press (6/6)

9 burpee pull up ** (9 burpee + 12 ring row)

3:00 rest between sets