CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

10 Calorie Cardio

20 Wall squat

15 Toes up DB Romanian Deadlift

:30 Second Knee tuck hold

x 3 Sets

GROWTH & DEVELOPMENT

Metcon (Time)

6 Rounds for time:

6 Ski Calorie

6 Ground to overhead 75/55

Rest 3:00

5 Rounds for time:

8 Calorie Assault bike

8 Devil Press ( 2DB)

Rest 3:00

4 Rounds for time:

400m Row

15 Wall ball

9 Deadlift 155/105

PERFORMANCE

Metcon (3 Rounds for reps)

11:00 AMRAP

11 Toe to bar

11 Devil press ( 2 DB) 50/35

Rest 4:00

15:00- 26:00 ( 11:00 AMRAP)

11 Calorie Row

11 Hang Squat clean 115/80

Rest 4:00

30:00 – 26:00 ( 6:00 AMRAP)

60 Wall ball

into

MAX Burpee