Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets of the following @ warm up pace:

Ski bike or row x :30 seconds

5 Burpee

15 banded pull apart

15 Banded shoulder press

:30 pigeon each side

GROWTH & DEVELOPMENT

Repeats (5 Rounds for time)

5 Sets of the following:

250m Row

10 Front Rack Lunges 75/55

10 Lateral Burpee

10 S2OH

10 Front Squat

250m Row

2:00 rest between each set
This can also be done with DB, the entire work out

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

5 Sets of the following:

50 Double under

6 Squat clean @ 60/70/75/80/85% of your 1RM

9 Calorie Bike

2:00 rest between sets, Ascending weight using your own percentages

+ @ 30:00

As a group perform 8:00 AMRAP

15 Calorie Row/Bike or Ski erg ( stay with machine )

5 Dual Devil press 50/35 Rx

8:00 AMRAP