CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Bike Row Ski

Into

Athletes choice free stretch

GROWTH & DEVELOPMENT

Metcon (Time)

400m Run

15 Bike

15 Wallball

400m Run

12 Ski

12 Wallball

400m Run

9 Burpee box jump over

9 Wallball

400m Run

15 Ski

15 Wallball

400m Run

15 Bike

15 Wallball

** Sub 200m Run

PERFORMANCE

Metcon (Time)

For time:

400m Run

21 Assault bike calorie

21 Wall ball

400m Run

15 Ski Calorie

15 Wall ball

400m Run

9 Burpee box jump over

9 Wall ball

400m Run

15 Ski calorie

15 wallball

400m run

21 Assault bike calorie

21 wall ball

400m Run