Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Emom8:00

1. 11 Cal row

2. 11 Burpee over rower

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (6 Rounds for time)

Every 5:00 x 30:00

15 Cal Bike

15 ab mat sit up

30 double under (60 single)

15 air squat

200m row

Rx+

15 Cal bike or ski

10 GHDSU

30 Dub

10 Wallball 20/14

200m Row