Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds:

200m Jog

10 DB Dual Strict Press

25 Double under

10 Step up 5/5

Performance warm up clean and jerk weight

GROWTH & DEVELOPMENT

Metcon (Time)

5 Sets of the following:

15 Box jump over

20/14 Calorie Assault Bike

8 Clean and jerk @ 115/75

3:00 rest between each set

L1: 95,65
goal is consistent sets!

Pay attention to what you hold for the bike

PERFORMANCE

Metcon (Time)

5 RFT:

15 Push Press 95/65

15 Box jump over 24/20″

20/15 Calorie Row

Metcon (Weight)

@ 25:00

EMOM 16:00

Odd: 200/175m Row

Even: 3 Clean and jerk @ 225/155

L1: 205/145

L2: 185/135

Scaled: 155/105