CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio x3:00

Athlete free stretch x3-5:00

3rounds

10 scap pull up

5 Indian push up

20 second hollow rock hold

10 wall squat

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

5 rounds

5 burpees

20 air squats

5 burpees

10 push ups

5 burpees

20 lunges

5 burpees

10 sit up

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups