CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Couch stretch

Banded hamstring stretch

Plank hold – accumulate 2:00

GROWTH & DEVELOPMENT

Metcon (Time)

4 Sets:

8 Box jump

10 Wallball

8 KB Swing

400 Row

2:00 rest between sets

Into

4 Sets:

12/ 8 Ski calorie

9 Thruster 75/55

6 Burpee box jump

15/10 Calorie Bike

2:00 rest between sets

PERFORMANCE

Metcon (Time)

4 Sets:

8 Box jump 24/20

10 Wallball

8 Russian KB swing 70/53

400m Row

2:00 rest between

Into

4 Sets:

12 Toe to bar

9 Thruster 95/65

6 Burpee box jump

20/16 Calorie Bike

2:00 rest between sets