CrossFit – Thu, Mar 12

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds (steady pace)

200m Row

10 Air Squats

10 Alternating Reverse Lunges

8 Push-ups

Light Shuttle Jog 2-4 runs

Metcon (3 Rounds for time)

3 Rounds for Time

20/15 Cal Bike

20/15 Cal Row

20/15 Cal Ski

4 Shuttle Runs (25 ft down & back)

Rest 2 Minutes Between Rounds

Not for time

3 Rounds

20 Hanging Knee Raises

30 sec Side Plank (each side)

20 GHD Situps or Abmat Situps

Mobility

Post Workout Mobility

1. Couch Stretch

1 min each side

2.Thoracic Opener on Foam Roller

10 slow extensions

3.Lat Stretch on Rig

1 min each side

4.Pigeon Stretch

1 min each side