Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

200m Jog

12 Wall ball * lighter than usual

20 Deadbug

:20 Hollow rock

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

Every 8:00 x 32:00 ( 4 Sets )

15 Burpee Box jump

15 Thruster 75/55

20 Ab mat sit up

200m Run

PERFORMANCE

Metcon (4 Rounds for time)

Every 8:00 x 32:00 ( 4 sets )

10/8 Bar muscle up

15 Thruster 115/80

20 GHD Sit up

200m Run
L1: 16 Chest to bar

L2: 12 Chest to bar