CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Bike

2:00 Row

2:00 Ski

GROWTH & DEVELOPMENT

Metcon (Time)

5 Rounds for time:

15 KB Swings

10 Feet Elevated push up

15 Wall ball

10 Plank walk outs

15 Alternating Hang DB Snatch

10 Calorie Row

@ 30:00

30-32:00

max Ski calorie

32:00-35:00

400m Run

35:00 -40:00

1000m Row

PERFORMANCE

Metcon (2 Rounds for reps)

AMRAP 15:00

10 Thruster 95/65

10 Burpee box jump 24/20

35 Double under

10 Toe to bar

4:00 rest

AMRAP 15:00

10 Chest to bar

20 Wall ball 20/14

15/12 Calorie Bike

50ft HS Walk ** 15 S2OH 95/65