Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

2:00 Row

2:00 Bike

2:00 Ski erg

into 3-6 minutes foam rolling

GROWTH & DEVELOPMENT

Metcon (No Measure)

45:00 Assault bike:

Every 5:00 get off and perform –

15 Russian KB swing 53/35

15 Goblet Squat

15 Plate Ground to Overhead

30 Alt. Plank Shoulder tap

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

45:00 on the clock- Perform as many rounds as possible

1 Mile run

3:00 Ski erg ( tough sustainable pace )

30 Burpee box jump over

1 Mile Assault bike