Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio 3 minutes

Prep-

5 Push up

30 second high plank hold

5 Strict pull up or ring row

10 Air squat

:30 second hard on machine of choice

x 3 Sets

GROWTH & DEVELOPMENT

Metcon (6 Rounds for time)

Every 4 minutes x 24 minutes:

150m Row

15 Shoulder to overhead 75/55, 65/45

150m Ski

15 Wall ball

Metcon (Time)

@ 28:00-

6 Rounds for time:

8 Calorie Assault bike

5 Burpee

PERFORMANCE

Metcon (6 Rounds for time)

Every 4 minutes x 24 minutes:

35 Double under

15 Push press 95/65

8/6 Assault bike calorie

15 Front Squat

Metcon (Time)

@ 28:00 –

8 Rounds for time:

250/200m Row

5 Burpee