Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

1:00 pigeon each side

1:00 couch each side

1:00 banded ham string each side

Metcon (4 Rounds for reps)

Emom 20:00

1. 14/11 bike

2. 14/11 Row

3. 14/11 ski

4. :45 seconds max burpee

5. REST

ROMWOD

15-20:00 Full body romwod