Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Bike

Row

Ski

Run

1:00 each machine + 200m Jog

Mobility of choice

Growth & Development (Time)

20-19-18-17-16

Ab sit up

+ 100m Run after each set

15-14-13-12-11

Burpee

+ 75 single under after each set

10-9-8-7-6

Push up

+ 100m Run after each set

10-9-8-7-6

Strict press DB or BB

+ 75 Single under after each set

Performance (Time)

20-19-18-17-16

Toe to bar/GHDSU

+ 200m Run after each set

15-14-13-12-11

Burrpee

+ 50 Double under after each set

10-9-8-7-6

Push up

+ 200m Run after each set

5-4-3-2-1

Wall walk

+ 50 Double under after each set