CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

2x

15 air aquat

10 pass through

20 double under

5 Burpee step up

GROWTH & DEVELOPMENT

Metcon (2 Rounds for time)

0-15:00

3 Rounds for time

25/20 Calorie row

20 Alt. DB snatch

15 DB Goblet squat

10 Single DB box step over

@20:00

For time:

60 Slam Ball

40 Hang clean to overhead 75/55

20 Burpee box jump

PERFORMANCE

Metcon (2 Rounds for time)

0-15:00

3 Rounds for time:

25/20 Assault bike cals

15 Power snatch 95/65

75 Double under

@20:00

For time:

60 Alternating pistol

50 Thruster 95/65

40 Toe to bar

30 Bar facing burpee

20 Single DB Step over 24/20″ (50/35)