CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

3 Rounds

1:00 Bike Row or 100m Jog

:30 Hand Stand hold ( free standing or wall hold -belly in)

20 Banded Pull aparts

5 Inch worm to down dog

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GROWTH & DEVELOPMENT

Metcon (Time)

5 Rounds for time:

200m Run

250m Row

3 Wall walk

30 Burpee

PERFORMANCE

Metcon (Time)

For time:

400m Run

5 Wall walk

50 Burpee

400m Run

4 Wall walk

40 Burpee box jump

400m Run

3 Wall walk

30 Burpee

400m Run

2 Wall walk

20 Burpee box jump

400m Run

1 Wall walk

10 Burpee