Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds

2 minutes Bike row or ski

5 Burpee

15 Jump rope

10 KB Swing

:10 seconds dead hang + 5-10 kipping swing

Hand stand hold free standing max hold or wall hold x :30 seocnds

GROWTH & DEVELOPMENT

Metcon (Time)

10-15-20-25-30

Kettlebell swing

Ab-mat Sit-up

Shoulder to overhead 75/55

+ 20 hollow rocks after each complete round

rest 4 minutes into

4 Rounds of the following:

2 Wall walk

250m Row

PERFORMANCE

Metcon (Time)

For time:

50-40-30-20-10

Double under

5-10-15-20-25

Kettlebell swing

Toe to bar

rest 7 minutes

into…

For time:

21-15-9

Power clean 135/95

15-12-9

Wall walk

Bar musle up Rx+