CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up cardio

3 Sets

:30 pec stretch

10-20 pvc pass through

15 Goblet squat

10 V-ups

GROWTH & DEVELOPMENT

Metcon (Time)

0-20:00

5 Rounds of the following:

10 Alt. DB Snatch

10 Burpee

10 Calorie Row

As fast as possible

DB Rx- 50/35 (try and get as close to that as possible for unbroken set of 10)

@25:00

40 Wallball or goblet squat

100 single under

30 Wallball

100 single under

20 Wallball

100 single under

10 Wallball

PERFORMANCE

Metcon (Time)

0-20:00

3 Sets of the following:

25 Toe to bar

25 Burpee

25 Box jump 24/20

Rest 3:00 between each set

@25:00

40 Wallball 20/14 **

50 Double under

30 Wallball

50 Double under

20 Wallball

50 Double under

10 Wallball

** goal for these Wallball is all unbroken sets if possible, if you know that’s not in the cards for you be realistic and break them up into 2

Sets, so when you get to 20’s its not 8 sets 🙄