Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 cardio

Prep-

2-3 sets

10 jump squat

5 medball squat clean

10 step up

:30 jump rope

GROWTH & DEVELOPMENT

Metcon (2 Rounds for reps)

2 Sets of the following:

6:00 on the clock-

24 Calorie Bike

400m run

In remaining time MAX reps of burpee box jump

-3:00 rest-

6:00 on the clock-

32 Cal row

350m Ski erg

In remaining te MAX reps of Power cleans 95/65

-3:00 rest-

Repeat

PERFORMANCE

Metcon (5 Rounds for time)

Every 5:00 x 25:00 (5 sets) of the following:

400m run

20 Wallball 20/14

15 Box jump 24/20

Metcon (4 Rounds for time)

@ 27:00

Every 3:00 x 12:00 (4 sets)

20/15 Calorie Bike

35 Double under