Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio into

3 Rounds:

250m row

10 wall balls

10 sit-ups

10 light KB swings

Get faster each round – warm up but push the pace as you loosen up

Metcon (8 Rounds for reps)

“Cardio Chaos”

EMOM x 40 min (rotate through):

1️⃣ 45-sec Row

2️⃣ 45-sec Assault Bike

3️⃣ 45-sec Burpees

4️⃣ 45-sec DB Step-Ups (50/35, 20”)

5️⃣ 45-sec Ski Erg

Max calories on all machines – try and stay consistent