Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

400m Run/ Bike Row Ski

3 sets

25 Double under

8 Ring row

4 Burpee

15 Hollow rocks

10 Wall Squat

GROWTH & DEVELOPMENT

Metcon (Time)

6 Rounds for time:

3 Banded strict pull up

6 Push up

9 KB swings

12 Calorie **any piece of cardio/200m Run

15 Sit up

18 Air squat

PERFORMANCE

Metcon (Time)

6 Rounds for time:

3 Strict pull up ** 1 Strict RMU

6 HSPU

9 KB swing 53/35 ** 70/53

12 Calorie** any piece of cardio/200m Run

15 GHDSU

18 Wall ball 20/14