CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Minutes cardio

into

3 sets

10 air squat

10 KB Swing

10 alt. Lunges

10 hollow rock

GROWTH & DEVELOPMENT

Metcon (5 Rounds for time)

Repeats:

20 Air squat

15 Push up

20 KB Swing

15 Assault bike

20 Sit up

+ Rest 2:00

x 5 Sets Trying to get faster every set

PERFORMANCE

Metcon (3 Rounds for reps)

500m Row

+ AMRAP 8:00

12 Wall ball

8 Push up

4 Toe to bar

+ rest 2:00

500m Row

+ AMRAP 8:00

12 S2OH 95/65

8 Burpee

4 Devil Press 50/35

+ rest 2:00

500m Row

+ AMRAP 8:00

12 DB Snatch

8 Ski Calorie

4 Pistol