Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Ski

1:00 Bike

1:00 Pigeon stretch

15 Air squat

5 inch worm

10 scap pull up

1:00 Banded hamstring

1:00 Ski

1:00 Bike

Metcon (Time)

0-5:00

800m run

Into

EMOM 15:00

5:00-20:00

2 Pull up

4 Push up

6 Air squat

@20:00- 24:00

400m Run

EMOM 10:00

24:00- 34:00

3 Pull up

6 Push up

9 Air squat

Directly into

800m run

Challenge (No Measure)

EMOM 40:00

1 8 Burpee Box jump

2 12 Calorie Row

3 16 DB snatch

4 200m Run

5 Rest