CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds

12 Row cal/Bike/ Ski ( alternating each round)

20 Glute bridges

10 plank Shoulder taps into 5 push up

10 V-ups

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

4 Sets of the following:

19 Assault bike cal

10 SA DB thruster (5/5)

10 Single DB Alternating Step up

10 Ski Cal

2:00 rest

10 Burpee

20 Mountain climbers

200m Row

20 Slam ball

2:00 rest

@increasing pace each set

PERFORMANCE

Metcon (4 Rounds for time)

4 Sets of the following:

200m Row

10 DB alternating Snatch 50/35

10 Single DB alternating step up

75 Double under

2:00 rest

10 Assault bike cal

10 Toe to bar / GHD sit up

10 Ski cal

10 Single DB alternating Devil press

2:00 rest

@ increasing pace each set