Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

35:00 Amrap

500m Row

15 KBS

15 Box jump/Step up

20/15 Row ski or bike / 400m Run

**Try not to spike heart rate before the 15:00 mark. Once you pass that point you can try and pick it up if possible

ROMWOD

Gymnasticy romwod 15-20:00