CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3:00 bike row or ski

Dynamic warm up

GROWTH & DEVELOPMENT and PERFORMANCE

STEVEN MENDES (Time)

0-30:00

800m Run

Into

For time

25 push up

25 kettlebell swing

25 calorie bike

25 power clean 135/95

25 chest to bar

25 calorie row

25 toe to bar

25 burpee

Into

800m Run
Scaled –

Power clean- 95/65

Ring row – chest to bar

Sit up/knee raises – toe to bar

Metcon (Distance)

@30:00

4:00 on 2:00 off x 3 sets

Rowing for Max meters
Add each round