Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

In any order:

400 Meter Jog

1 mile Assault Bike

2 mins of Jump Rope

+ Three rounds of: 10 Air Squats 10 Hanging Knee Raises 10 Jumping Lunges 10 KB Swings

GROWTH & DEVELOPMENT

Metcon (AMRAP – Rounds and Reps)

Every minute, on the minute, for 14 minutes, of:

Odd: 30 secs max reps of Double/Single Unders

Even: 30 secs of max reps of KB Goblet Squats

Score = total reps combined

Rest 5 minutes, then…

Complete as many rounds and reps as possible, in 10 minutes, of:

200 Meter Row

20 DB Single Arm Push Press (10/10)

10 Plank Walk Outs

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Every minute, on the minute, for 14 minutes, of:

Odd: 30 secs of max reps of Kettlebell Swings

Even: 30 secs of max reps ski or bike

Score = total reps combined

Rest 5 minutes, then…

Complete as many rounds and reps as possible, in 10 minutes, of:

15/10 Assault Bike Calories

10 Left Arm DB Snatch, 50/35 lbs

15 Wall-Ball Shots, 20/14 lbs

10 Right Arm DB Snatch