CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike ski or Row

5:00 Athlete choice : Foam roll/ Free Stretch

GROWTH & DEVELOPMENT

Metcon (No Measure)

EMOM 40:00

1. 12/10 Calorie Row

2. 10 Burpee over Rower

3. 200m Run ( 100M run scaled)

4. :45 Seconds American KB swings

5. REST

PERFORMANCE

Metcon (No Measure)

EMOM 40:00

1. 15/12 Calorie Row

2. 12 Burpee over Rower

3. 200m Run

4. 50 Double under

5. REST