Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 minutes rowing easy warm up

+

Banded Hamstring stretch x 1:00 each side

Pigeon stretch on box x 1:00 each side

+

2 sets

Banded Pull aparts x 10-15 reps

:30 seconds hand stand hold ( belly facing in )

5-10 strict pull up or ring row or ring pull up

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

Repeats:

10 Calorie Bike

10 Wall ball

10 Box jump

10 DB snatch

10 Calorie Bike

resting 2:00 between sets x 4 total sets

70-75-80-85% pacing just get faster and quicker each set

PERFORMANCE

Metcon (Time)

For time:

40-30-20-10

Calorie Row

20 -20-20-20

DB alternating Snatch

50-50-50-50

Double under

10-20-30-40

Calorie Row

20-20-20-20

Box jump 24/20