Great Woods Fitness & Performance – CrossFit

GROWTH & DEVELOPMENT and PERFORMANCE

Warm up

3 minutes cardio

5 minutes foam roll

Banded hamstring stretch

Metcon (Time)

4 Rounds

18/14 cal bike

15 Deadlift @ 135/95

12 burpee box jump overs 24/20

9 wall ball 20/14

6 devils press (single arm) 50/35

300m ski erg

Rest 3 min between each set

Scaled:

3 Rounds

250m ski erg

15 Deadlift @ 115/75

12 box jump over

9 burpee

6 devils press (single arm)

15/11 cal bike

Rest 3 min between each set