Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

8 Calorie Bike row or ski ( can switch every round )

:20 Hanging from rig

5 Kipping swing

8 Ring row

12 KB swing

GROWTH & DEVELOPMENT

Metcon (Time)

0-10:00

500m Row

30 DB Alternating every 5 Single arm Hang Clean and jerk

30 Calorie Bike

@15:00-30:00

AMRAP 15:00

15 Kettlebell swing

5-10 Pull up ( banded OK)

8 Calorie Bike
Score- Time of first metcon

PERFORMANCE

Metcon (Time)

0-10:00

25 Hang Power Snatch 75/55

50 Bar Facing burpee

25 Hang Power Snatch

@ 15:00-30:00

AMRAP 15:00

20/15 Calorie Row

15 Handstand Push up

50 Double under
L1: 25 Push Up, 100 Single Under

Score- Time of first metcon