CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

Foam roll x 5:00 stretch mobikity

Bike 3:00 into

Running warm ups

2:00M repeats

Rest :30 seconds between 4 sets

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

4 Sets

400 Meter Row

12 KB swing

400 Meter Ski

25 Slam ball

400 Meter Row

12 Hang clean 75/55

Rest 3:00 between sets

**Increase Intensity Between Sets

PERFORMANCE

Metcon (Time)

3 sets

2:00 on

40 Double under

6 Power clean 155/105

MAX Calorie Assault bike (Sprint)

2:00 off

****All out efforts

Rest 5:00 into

3RFT

15 Thruster 95/65

15 Chest to bar

Directly Into

2RFT

30 Wallball

15/12 Bike

8 Hang clean and jerk 95/65