CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes cardio

Prep-

3x

1 minute rower

15 wall squat

10 ring row

5 Push up

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

Repeats-

3 Sets

250m Row

5 Single arm Devil press ( 5/5 each side)

15 Wall ball

20 Ab mat sit up

-1:00 rest-

10/6 Calorie Bike

5 DB Single arm thruster (5/5 each side)

10 S2OH 115/75 , 95/65, 75/55

10/6 Calorie Ski erg

-1:00 rest-

250m Row

10 Deadlift 115/75, 95/65, 75/55

20 DB Goblet squat

10 Single DB step up

-1:00 rest-