Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

200m Jog

15 Double under ( 30 single)

15 Air squat

12 Alt DB snatch

:30 seconds hollow rock

GROWTH & DEVELOPMENT

Metcon (Time)

4 Rounds for time:

400m Run

20 Wall ball

20 Box jump

+ 5:00 rest

4 Rounds for time:

200m Run

5 Burpee box jump

50 Single under

10 Thruster 75/55

PERFORMANCE

Metcon (2 Rounds for time)

5 Rounds for time:

400m Run

15 Back Squat 155/105

*from the floor

@ 25:00

5 Rounds for time:

200m Run

10 Bar facing Burpee

35 Double under

5 Hang Squat snatch 135/95
L1: 135/95, 115/75