CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3x

1:00 Cardio of choice

10 Wall squat

10 Wall angel

5 Hand release Push up

20 Pass thru all directions

Teammate Tuesday!

GROWTH & DEVELOPMENT

Metcon (No Measure)

Every 5:00 x 25:00 (5 Sets)

12 Wallball/ Goblet squat

8/6Calorie Ski

6 Lateral Burpee

8/6 Calorie Ski

12 Thruster 75/55 65/45

Remaining time on the rower @ recovery pace

(You will be working the entire 5:00 @ 3,2,1 go you start the set over)

Rest 5:00

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

20 Alternating DB Snatch

20 Box jump/Step over

PERFORMANCE

Metcon (No Measure)

Every 5:00 x 25:00 (5 Sets)

12 Wallball 20/14

24 Double under

12 Toe to bar

24 Double under

12 Thruster 95/65

Remining time on the rower @ recovery pace

(You will be working the entire 5:00

@ 3,2,1 go you start the set over)

Rest 5:00

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

20 Alternating DB Snatch 50/35

20 Box jump over 24/20