CrossFit

Great Woods Fitness & Performance – CrossFit

Warm Up & Mobility

1:00 Row

1:00 Ski

1:00 Bike

100m Run

x 2 sets

Foam roll 3-5 Minutes

GROWTH & DEVELOPMENT

Metcon (Time)

For time:

30-20-10

Thruster 75/55

AB sit up or knee raises

REST 10:00

AMRAP 15:00

50ft Bear crawl

200m Run

50 Single Under

PERFORMANCE

Metcon (Time)

For time:

30-20-10

Wall ball 20/14

Toe to bar

**PUSH BIG SETS

REST 10:00

AMRAP 15:00

50ft HS walk

200m Run

50 Double under
50ft Bear crawl

200m Run

50 Double or 100 Single under