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 Goblet squat

10 Calorie Row

15 Goblet hold step up

10 Alternating KB Hang Clean

Rest 5:00 and begin

Every 4:00 x 12:00 ( 3 sets )

400m Run

PERFORMANCE

Metcon (Time)

5 Rounds for time:

20 Air squat

5 Hang Power Snatch 115/75

100m Run

4 Overhead squat

3 Wall walk

Rest 5:00 and begin

Every 5:00 x 15:00 ( 3 Sets )

35 Calorie Bike