Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Row, bike, run x 3:00

Athlete Choice of mobility

GROWTH & DEVELOPMENT

Metcon (Time)

3 Rounds for time:

15/10 Assault bike calorie

15 Box jump

15/10 Calorie Row

30 Kettlebell swing

Metcon (3 Rounds for time)

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

400m Run

PERFORMANCE

Metcon (Time)

3 Rounds for time:

20 Wall ball 20/14

5 Bar muscle up ( 15 pull up )

10 Power Snatch 115/75

4 RMU ( 10 Ches to bar pull up )

10 Thruster

3 Wall walk

Metcon (3 Rounds for time)

Every 5:00 x 15:00 ( 3 Sets )

40/25 Calorie Assault bike