Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

Into

Athlete mobility foam roll of choice

GROWTH & DEVELOPMENT

Metcon (4 Rounds for reps)

5:00 AMRAP

100m Row or Run

15 Air squat

10 Double DB hang snatch

2:30 rest

5:00 AMRAP

6 Cal Bike

6 Box jump over

6 Pull-up/ Ring row

2:30 rest

5:00 AMRAP

100m Row or Run

10 Air squat

5 Double DB hang snatch

2:30 rest

5:00 AMRAP

4 Cal Bike

4 Box jump over

4 Pull-up/ Ring row

PERFORMANCE

Metcon (Time)

EMOM 10:00

200/150m Row

Directly on next minute into…

3 Rounds of the following-

100 Double under

50 Air squat

25 Burpee box jump

Into …

1 mile run/ 100 Bike Cal