CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Sets

1:00 cardio

1/2 kneeling single arm KB press

25ft hinge walking alt. toe touch

:20 hollow hold flutter kicks

GROWTH & DEVELOPMENT

Metcon (8 Rounds for time)

8 Sets of the following:

5 Burpee Box jump

15 Russian KB swing ** heavy

10 Goblet squat

15 Ski Cal

+ :90 second rest between each set

PERFORMANCE

Metcon (8 Rounds for time)

8 Sets @ High Effort:

30 Double under

12 S2OH 115/75

14 Front Squat 115/75

16/12 Assault Bike Calorie

+ :90 second rest between each set

Rx+: 135/95

L1: 95/65