Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets easy warm up

1:00 Rowing

12 Ring row

:30 Jump row

12/12 Single arm 1/2 kneel strict press

:30 Hollow rocks

GROWTH & DEVELOPMENT and PERFORMANCE

NEON JOE (Time)

3 Rounds for time:

25 Calorie Row

75 Double under

10 Alt. DB squat snatch 50/35

6 Burpee Laterally over Rower

15 Calorie Assault Bike

3 Ring Muscle Up

Scaled Work

3 Rounds

25/20 Calorie Row

150 Single under

20 Alt DB Snatch

6 Burpee laterally over rower

15/10 Calorie Assault bike

12 chest to bar/ pullup/ Ring row