Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 sets

1 min cardio

8 ring row

25 jump rope

;30 hollow hold

GROWTH & DEVELOPMENT

Metcon (Time)

2 Sets of the following:

5:00 AMRAP

9 Hang Clean 75/55

6 Front squat

3 Push press

rest 2:00

5:00 AMRAP

15 Plate Ground to overhead

10 Front Plate raises

5 Burpee to plate

rest 2:00

5:00 AMRAP

8 Calorie Assault bike

:20 Plank walk out

25 KB swings

rest 2:00 ( repeat )

PERFORMANCE

Metcon (Time)

4 Rounds for time:

400m Run

20 Toe to bar

15 S.A DB box step over

10 (5/5) S.A Devils Press

@ 25:00

For Time:

800m Run

20 Burpee box jump over

100 Double under

20 Hand stand push up

100 Double under

20 Burpee box jump over

800m Run