Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 sets

1:00 cardio

15-20 banded pull apart

KB windmill 4x each side

15 ab mat sit up

GROWTH & DEVELOPMENT and PERFORMANCE

Metcon (No Measure)

EMOM 40:00

1. 15/12 Calorie Row

2. 16 Alt. DB Hang clean and jerk ( in sets of 4 before alternating)

3. 8 Push up + 8 Burpee

4. 100m Run

Scale accordingly with cals