Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 Cardio

into DYNAMIC Stretch with Coach

GROWTH & DEVELOPMENT

Metcon (4 Rounds for time)

40/32 Calorie Row

30/22 Calorie Bike

20 Russian KBS @ 53/35

10 HRPU

REST 3:00 x 4 Sets

PERFORMANCE

Metcon (4 Rounds for time)

30/22 Calorie Bike

20/16 Calorie Ski

30 Russian KBS @ 53/35 ** 70/53 if you want a grind

20 HSPU

REST 3:00 x 3-4 Sets ( depending if you’re going heavy and doing HSPU you may only need 3, 4 sets if lighter and HRPU )