Crossfit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

3-5:00 Athlete choice, Foam roll and stretch

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (Time)

40 Wallball

40 Hang power clean 95/65

40 Ring row

40 S2OH

40 Push up

40 Box Jump 24/20

40 Ab sit up or GHD

40 Hang power snatch (alt hang DB snatch )

40 Double under (80 single)

40 Burpee

400m Run after every movement ** at the start of the workout and end as well 😆😆😆
CAP- 45:00

Sub- 25/20 assault cals…. 550/500m Row or Ski – for Run