Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Cardio warm up

9 Calorie ski

9 Burpee

9 Calorie bike

Rest :30 x 3 sets

** goal is faster each set !! Get the heart up and sweat on

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

Every 8:00 x 4 sets

Assault bike 12 cal

24 KB swing

Assault bike 12 cal

24 Medball squat clean

Assault bike 12 cal

PERFORMANCE

Metcon (4 Rounds for time)

Every 8:00 x 4 sets

Row 15 cals

50 DU

Row 15 cals

15 bjo – 24″ /20″

Row 15 cals