Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 warm up assault bike

Into

Tabatta assault bike

8 sets

:20 sprint

:10 rest

GROWTH & DEVELOPMENT

Metcon (No Measure)

Emom 30:00

1. :45 Ski erg

2. 15 Ring row

3. 15 Push up

4. :45 Plank hold

5. 15 Goblet squat

6. 15 KB swing

PERFORMANCE

Metcon (No Measure)

Emom 30:00

1. :45 Double under

2. 10 DB box step ober 50/35 (dual)

3. 20 Push up

4. 15 DB Front squat 50/35

5. 10 DB Thruster 50/35

6. Rest